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Nutrients in 7 ounces of Baked Winter Squash

Baked All Varieties Winter Squash.

Macros Ratio

Protein Fat Carbs
8%
7%
85%
7 oz ▼

Macro Nutrients

Baked Winter Squash
Energy73.4 kcal
2.53%
Baked All Varieties Winter Squash have 73.425205 kcal of Energy per 7 ounces, which is 2.53% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.69 g
0.72%
Baked All Varieties Winter Squash have 0.69456275 g of Fat per 7 ounces, which is 0.72% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.14 g
0.45%
Baked All Varieties Winter Squash have 0.14288148 g of Saturated Fat per 7 ounces, which is 0.45% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.18 g
11.4%
Baked All Varieties Winter Squash have 0.18257078 g of Omega 3 per 7 ounces, which is 11.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.11 g
0.64%
Baked All Varieties Winter Squash have 0.109145575 g of Omega 6 per 7 ounces, which is 0.64% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Baked All Varieties Winter Squash have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate17.6 g
13.5%
Baked All Varieties Winter Squash have 17.56251525 g of Carbohydrate per 7 ounces, which is 13.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars6.55 g
9.03%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Baked All Varieties Winter Squash have 6.5487345 g of Sugars per 7 ounces, which is 9.03% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber5.56 g
14.6%
Baked All Varieties Winter Squash have 5.556502 g of Fiber per 7 ounces, which is 14.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein1.77 g
3.15%
Baked All Varieties Winter Squash have 1.76617385 g of Protein per 7 ounces, which is 3.15% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baked Winter Squash
Vitamin A518 μg
57.5%
RAE, retinol activity equivalents
Baked All Varieties Winter Squash have 517.945365 μg of Vitamin A per 7 ounces, which is 57.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.032 mg
2.65%
Thiamine
Baked All Varieties Winter Squash have 0.03175144 mg of Vitamin B1 per 7 ounces, which is 2.65% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg
10.2%
Riboflavin
Baked All Varieties Winter Squash have 0.132959155 mg of Vitamin B2 per 7 ounces, which is 10.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.98 mg
6.14%
Niacin, nicotinic acid, niacinamide
Baked All Varieties Winter Squash have 0.982310175 mg of Vitamin B3 per 7 ounces, which is 6.14% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.46 mg
9.3%
Pantothenic acid
Baked All Varieties Winter Squash have 0.46436481 mg of Vitamin B5 per 7 ounces, which is 9.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.32 mg
24.6%
Pyridoxine
Baked All Varieties Winter Squash have 0.319498865 mg of Vitamin B6 per 7 ounces, which is 24.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B939.7 μg
9.92%
Folates and Folic Acid
Baked All Varieties Winter Squash have 39.6893 μg of Vitamin B9 per 7 ounces, which is 9.92% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Baked All Varieties Winter Squash have 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C19 mg
21%
Ascorbic acid
Baked All Varieties Winter Squash have 19.050864 mg of Vitamin C per 7 ounces, which is 21% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Baked All Varieties Winter Squash have 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.24 mg
1.6%
Tocopherols and Tocotrienols
Baked All Varieties Winter Squash have 0.2381358 mg of Vitamin E per 7 ounces, which is 1.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K8.73 μg
7.28%
Phytomenadione or phylloquinone
Baked All Varieties Winter Squash have 8.731646 μg of Vitamin K per 7 ounces, which is 7.28% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Baked Winter Squash
Calcium43.7 mg
4.37%
Baked All Varieties Winter Squash have 43.65823 mg of Calcium per 7 ounces, which is 4.37% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.16 mg
18%
Baked All Varieties Winter Squash have 0.16272613 mg of Copper per 7 ounces, which is 18% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.87 mg
11%
Baked All Varieties Winter Squash have 0.8731646 mg of Iron per 7 ounces, which is 11% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium25.8 mg
6.14%
Baked All Varieties Winter Squash have 25.798045 mg of Magnesium per 7 ounces, which is 6.14% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.37 mg
16%
Baked All Varieties Winter Squash have 0.371094955 mg of Manganese per 7 ounces, which is 16% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus37.7 mg
5.4%
Baked All Varieties Winter Squash have 37.704835 mg of Phosphorus per 7 ounces, which is 5.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium478 mg
14%
Baked All Varieties Winter Squash have 478.256065 mg of Potassium per 7 ounces, which is 14% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.79 μg
1.44%
Baked All Varieties Winter Squash have 0.793786 μg of Selenium per 7 ounces, which is 1.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium2 mg
0.13%
Baked All Varieties Winter Squash have 1.984465 mg of Sodium per 7 ounces, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.44 mg
3.97%
Baked All Varieties Winter Squash have 0.4365823 mg of Zinc per 7 ounces, which is 3.97% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water177 g
4.8%
Baked All Varieties Winter Squash have 177.03412265 g of Water per 7 ounces, which is 4.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Baked All Varieties Winter Squash:
Minerals in 7 ounces of Baked All Varieties Winter Squash:
Macronutrients in 7 ounces of Baked All Varieties Winter Squash:



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