Nutrients in 5 ounces of Baked Butternut Winter Squash

Squash, winter, butternut, cooked, baked, without salt.

Macros Ratio

Protein Fat Carbs

90%

5 oz ▼

Macro Nutrients

Baked Butternut Winter Squash

Energy56.7 kcal

1.96%

Baked Butternut Winter Squash has 56.699 kcal of Energy per 5 ounces, which is 1.96% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.13 g

0.13%

Baked Butternut Winter Squash has 0.12757275 g of Fat per 5 ounces, which is 0.13% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.027 g

0.084%

Baked Butternut Winter Squash has 0.026932025 g of Saturated Fat per 5 ounces, which is 0.084% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.034 g

2.13%

Baked Butternut Winter Squash has 0.0340194 g of Omega 3 per 5 ounces, which is 2.13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.02 g

0.12%

Baked Butternut Winter Squash has 0.01984465 g of Omega 6 per 5 ounces, which is 0.12% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Baked Butternut Winter Squash has 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate15 g

11.4%

Baked Butternut Winter Squash has 14.86931275 g of Carbohydrate per 5 ounces, which is 11.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.8 g

3.85%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Baked Butternut Winter Squash has 2.79242575 g of Sugars per 5 ounces, which is 3.85% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber4.54 g

12%

Baked Butternut Winter Squash has 4.53592 g of Fiber per 5 ounces, which is 12% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.28 g

2.28%

Baked Butternut Winter Squash has 1.2757275 g of Protein per 5 ounces, which is 2.28% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baked Butternut Winter Squash

Vitamin A791 μg

88%

RAE, retinol activity equivalents

Baked Butternut Winter Squash has 790.95105 μg of Vitamin A per 5 ounces, which is 88% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.1 mg

8.5%

Thiamine

Baked Butternut Winter Squash has 0.1020582 mg of Vitamin B1 per 5 ounces, which is 8.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.024 mg

1.85%

Riboflavin

Baked Butternut Winter Squash has 0.024097075 mg of Vitamin B2 per 5 ounces, which is 1.85% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.37 mg

8.6%

Niacin, nicotinic acid, niacinamide

Baked Butternut Winter Squash has 1.373533275 mg of Vitamin B3 per 5 ounces, which is 8.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.51 mg

10%

Pantothenic acid

Baked Butternut Winter Squash has 0.508873525 mg of Vitamin B5 per 5 ounces, which is 10% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.18 mg

13.5%

Pyridoxine

Baked Butternut Winter Squash has 0.1757669 mg of Vitamin B6 per 5 ounces, which is 13.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B927 μg

6.73%

Folates and Folic Acid

Baked Butternut Winter Squash has 26.932025 μg of Vitamin B9 per 5 ounces, which is 6.73% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Baked Butternut Winter Squash has 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C21.4 mg

23.8%

Ascorbic acid

Baked Butternut Winter Squash has 21.4038725 mg of Vitamin C per 5 ounces, which is 23.8% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Baked Butternut Winter Squash has 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.83 mg

12%

Tocopherols and Tocotrienols

Baked Butternut Winter Squash has 1.82854275 mg of Vitamin E per 5 ounces, which is 12% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.4 μg

1.2%

Phytomenadione or phylloquinone

Baked Butternut Winter Squash has 1.417475 μg of Vitamin K per 5 ounces, which is 1.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Baked Butternut Winter Squash

Calcium58 mg

5.8%

Baked Butternut Winter Squash has 58.116475 mg of Calcium per 5 ounces, which is 5.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.092 mg

10.2%

Baked Butternut Winter Squash has 0.092135875 mg of Copper per 5 ounces, which is 10.2% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron0.85 mg

10.6%

Baked Butternut Winter Squash has 0.850485 mg of Iron per 5 ounces, which is 10.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium41 mg

9.8%

Baked Butternut Winter Squash has 41.106775 mg of Magnesium per 5 ounces, which is 9.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.24 mg

10.6%

Baked Butternut Winter Squash has 0.2438057 mg of Manganese per 5 ounces, which is 10.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus38.3 mg

5.47%

Baked Butternut Winter Squash has 38.271825 mg of Phosphorus per 5 ounces, which is 5.47% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium403 mg

12%

Baked Butternut Winter Squash has 402.5629 mg of Potassium per 5 ounces, which is 12% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.71 μg

1.3%

Baked Butternut Winter Squash has 0.7087375 μg of Selenium per 5 ounces, which is 1.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5.67 mg

0.38%

Baked Butternut Winter Squash has 5.6699 mg of Sodium per 5 ounces, which is 0.38% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.18 mg

1.68%

Baked Butternut Winter Squash has 0.18427175 mg of Zinc per 5 ounces, which is 1.68% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water124 g

3.36%

Baked Butternut Winter Squash has 124.454305 g of Water per 5 ounces, which is 3.36% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Baked Butternut Winter Squash:

5 ounces of Baked Butternut Winter Squash has outstanding amounts of Vitamin A.
It is an excellent source of Vitamin C.
It also has a good amount of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E.
This vegetable has some Vitamin B9.
While 5 ounces of product has trace amounts of Vitamin B2 and Vitamin K, it has no Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Baked Butternut Winter Squash:

5 ounces of Baked Butternut Winter Squash has a good amount of Copper, Iron, Magnesium, Manganese and Potassium.
It has some Calcium and Phosphorus.
While 5 ounces of product has trace amounts of Selenium and Zinc, it has no Sodium.

Macronutrients in 5 ounces of Baked Butternut Winter Squash:

5 ounces of Baked Butternut Winter Squash has a good amount of Carbohydrate and Fiber.
It has some Sugars.
While 5 ounces of product has trace amounts of Omega 3 and Protein, it has no Fat, Saturated Fat and Omega 6.

Compare Baked Butternut Winter Squash with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 5 ounces of Baked Butternut Winter Squash

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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