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Nutrients in 7 ounces of Baked Butternut Winter Squash

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

Macros Ratio

Protein Fat Carbs
8%
2%
90%
7 oz ▼

Macro Nutrients

Baked Butternut Winter Squash
Energy79.4 kcal
2.74%
Baked Butternut Winter Squash has 79.3786 kcal of Energy per 7 ounces, which is 2.74% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.18 g
0.18%
Baked Butternut Winter Squash has 0.17860185 g of Fat per 7 ounces, which is 0.18% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.038 g
0.12%
Baked Butternut Winter Squash has 0.037704835 g of Saturated Fat per 7 ounces, which is 0.12% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.048 g
2.98%
Baked Butternut Winter Squash has 0.04762716 g of Omega 3 per 7 ounces, which is 2.98% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.028 g
0.16%
Baked Butternut Winter Squash has 0.02778251 g of Omega 6 per 7 ounces, which is 0.16% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Baked Butternut Winter Squash has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate21 g
16%
Baked Butternut Winter Squash has 20.81703785 g of Carbohydrate per 7 ounces, which is 16% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3.9 g
5.4%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Baked Butternut Winter Squash has 3.90939605 g of Sugars per 7 ounces, which is 5.4% 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
Fiber6.35 g
16.7%
Baked Butternut Winter Squash has 6.350288 g of Fiber per 7 ounces, which is 16.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein1.8 g
3.2%
Baked Butternut Winter Squash has 1.7860185 g of Protein per 7 ounces, which is 3.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baked Butternut Winter Squash
Vitamin A1107 μg
123%
RAE, retinol activity equivalents
Baked Butternut Winter Squash has 1107.33147 μg of Vitamin A per 7 ounces, which is 123% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.14 mg
12%
Thiamine
Baked Butternut Winter Squash has 0.14288148 mg of Vitamin B1 per 7 ounces, which is 12% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.034 mg
2.6%
Riboflavin
Baked Butternut Winter Squash has 0.033735905 mg of Vitamin B2 per 7 ounces, which is 2.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.92 mg
12%
Niacin, nicotinic acid, niacinamide
Baked Butternut Winter Squash has 1.922946585 mg of Vitamin B3 per 7 ounces, which is 12% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.71 mg
14.2%
Pantothenic acid
Baked Butternut Winter Squash has 0.712422935 mg of Vitamin B5 per 7 ounces, which is 14.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.25 mg
19%
Pyridoxine
Baked Butternut Winter Squash has 0.24607366 mg of Vitamin B6 per 7 ounces, which is 19% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B937.7 μg
9.43%
Folates and Folic Acid
Baked Butternut Winter Squash has 37.704835 μg of Vitamin B9 per 7 ounces, which is 9.43% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Baked Butternut Winter Squash has 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 C30 mg
33.3%
Ascorbic acid
Baked Butternut Winter Squash has 29.9654215 mg of Vitamin C per 7 ounces, which is 33.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Baked Butternut Winter Squash has 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 E2.56 mg
17%
Tocopherols and Tocotrienols
Baked Butternut Winter Squash has 2.55995985 mg of Vitamin E per 7 ounces, which is 17% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K2 μg
1.65%
Phytomenadione or phylloquinone
Baked Butternut Winter Squash has 1.984465 μg of Vitamin K per 7 ounces, which is 1.65% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Baked Butternut Winter Squash
Calcium81.4 mg
8.14%
Baked Butternut Winter Squash has 81.363065 mg of Calcium per 7 ounces, which is 8.14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.13 mg
14.3%
Baked Butternut Winter Squash has 0.128990225 mg of Copper per 7 ounces, which is 14.3% 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
Iron1.2 mg
15%
Baked Butternut Winter Squash has 1.190679 mg of Iron per 7 ounces, which is 15% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium57.5 mg
13.7%
Baked Butternut Winter Squash has 57.549485 mg of Magnesium per 7 ounces, which is 13.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.34 mg
15%
Baked Butternut Winter Squash has 0.34132798 mg of Manganese per 7 ounces, which is 15% 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
Phosphorus53.6 mg
7.65%
Baked Butternut Winter Squash has 53.580555 mg of Phosphorus per 7 ounces, which is 7.65% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium564 mg
16.6%
Baked Butternut Winter Squash has 563.58806 mg of Potassium per 7 ounces, which is 16.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.99 μg
1.8%
Baked Butternut Winter Squash has 0.9922325 μg of Selenium per 7 ounces, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium7.94 mg
0.53%
Baked Butternut Winter Squash has 7.93786 mg of Sodium per 7 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.26 mg
2.35%
Baked Butternut Winter Squash has 0.25798045 mg of Zinc per 7 ounces, which is 2.35% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water174 g
4.7%
Baked Butternut Winter Squash has 174.236027 g of Water per 7 ounces, which is 4.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Baked Butternut Winter Squash:
Minerals in 7 ounces of Baked Butternut Winter Squash:
Macronutrients in 7 ounces of Baked Butternut Winter Squash:



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