Nutrients in 100 calories of Winter Squash

Raw All Varieties Winter Squash (Cucurbita spp.).

Weight per 100 Calories

Winter Squash

294g

Raw All Varieties Winter Squash has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

10%

87%

100 kcal ▼

Macro Nutrients

Winter Squash

Energy100 kcal

3.45%

Raw All Varieties Winter Squash have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.38 g

0.39%

Raw All Varieties Winter Squash have 0.38235294117647 g of Fat per 100 calories, which is 0.39% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.079 g

0.25%

Raw All Varieties Winter Squash have 0.079411764705882 g of Saturated Fat per 100 calories, which is 0.25% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.1 g

6.43%

Raw All Varieties Winter Squash have 0.10294117647059 g of Omega 3 per 100 calories, which is 6.43% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.062 g

0.36%

Raw All Varieties Winter Squash have 0.061764705882353 g of Omega 6 per 100 calories, which is 0.36% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw All Varieties Winter Squash have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate25.3 g

19.4%

Raw All Varieties Winter Squash have 25.264705882353 g of Carbohydrate per 100 calories, which is 19.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6.47 g

8.92%

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

Raw All Varieties Winter Squash have 6.4705882352941 g of Sugars per 100 calories, which is 8.92% 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

Fiber4.4 g

11.6%

Raw All Varieties Winter Squash have 4.4117647058824 g of Fiber per 100 calories, which is 11.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.8 g

Raw All Varieties Winter Squash have 2.7941176470588 g of Protein per 100 calories, which is 5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Winter Squash

Vitamin A200 μg

22.2%

RAE, retinol activity equivalents

Raw All Varieties Winter Squash have 200 μg of Vitamin A per 100 calories, which is 22.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.088 mg

7.35%

Thiamine

Raw All Varieties Winter Squash have 0.088235294117647 mg of Vitamin B1 per 100 calories, which is 7.35% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg

14%

Riboflavin

Raw All Varieties Winter Squash have 0.18235294117647 mg of Vitamin B2 per 100 calories, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.47 mg

9.2%

Niacin, nicotinic acid, niacinamide

Raw All Varieties Winter Squash have 1.4705882352941 mg of Vitamin B3 per 100 calories, which is 9.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.55 mg

11%

Pantothenic acid

Raw All Varieties Winter Squash have 0.55294117647059 mg of Vitamin B5 per 100 calories, which is 11% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.46 mg

35.3%

Pyridoxine

Raw All Varieties Winter Squash have 0.45882352941176 mg of Vitamin B6 per 100 calories, which is 35.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B970.6 μg

17.6%

Folates and Folic Acid

Raw All Varieties Winter Squash have 70.588235294118 μg of Vitamin B9 per 100 calories, which is 17.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw All Varieties Winter Squash have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C36 mg

40%

Ascorbic acid

Raw All Varieties Winter Squash have 36.176470588235 mg of Vitamin C per 100 calories, which is 40% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw All Varieties Winter Squash have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.35 mg

2.35%

Tocopherols and Tocotrienols

Raw All Varieties Winter Squash have 0.35294117647059 mg of Vitamin E per 100 calories, which is 2.35% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.24 μg

2.7%

Phytomenadione or phylloquinone

Raw All Varieties Winter Squash have 3.2352941176471 μg of Vitamin K per 100 calories, which is 2.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Winter Squash

Calcium82.4 mg

8.24%

Raw All Varieties Winter Squash have 82.352941176471 mg of Calcium per 100 calories, which is 8.24% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.21 mg

23.2%

Raw All Varieties Winter Squash have 0.20882352941176 mg of Copper per 100 calories, which is 23.2% 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

Iron1.7 mg

21.3%

Raw All Varieties Winter Squash have 1.7058823529412 mg of Iron per 100 calories, which is 21.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium41 mg

9.8%

Raw All Varieties Winter Squash have 41.176470588235 mg of Magnesium per 100 calories, which is 9.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.48 mg

21%

Raw All Varieties Winter Squash have 0.47941176470588 mg of Manganese per 100 calories, which is 21% 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

Phosphorus67.6 mg

9.66%

Raw All Varieties Winter Squash have 67.647058823529 mg of Phosphorus per 100 calories, which is 9.66% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1029 mg

30.3%

Raw All Varieties Winter Squash have 1029.4117647059 mg of Potassium per 100 calories, which is 30.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.18 μg

2.14%

Raw All Varieties Winter Squash have 1.1764705882353 μg of Selenium per 100 calories, which is 2.14% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium11.8 mg

0.78%

Raw All Varieties Winter Squash have 11.764705882353 mg of Sodium per 100 calories, which is 0.78% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.62 mg

5.6%

Raw All Varieties Winter Squash have 0.61764705882353 mg of Zinc per 100 calories, which is 5.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water264 g

7.14%

Raw All Varieties Winter Squash have 264 g of Water per 100 calories, which is 7.14% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw All Varieties Winter Squash:

100 calories of Winter Squash is an excellent source of Vitamin A, Vitamin B6 and Vitamin C.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9.
It also has some Vitamin K.
While 100 calories of product has trace amounts of Vitamin E, it has no Vitamin B12 and Vitamin D.

Minerals in 100 calories of Raw All Varieties Winter Squash:

100 calories of Winter Squash is an excellent source of Copper, Iron, Manganese and Potassium.
It has a good amount of Calcium, Magnesium and Phosphorus.
It also has some Zinc.
The product has trace amounts of Selenium and Sodium.

Macronutrients in 100 calories of Raw All Varieties Winter Squash:

100 calories of Winter Squash has a good amount of Carbohydrate, Sugars and Fiber.
It has some Omega 3 and Protein.
It has no Fat, Saturated Fat and Omega 6.

Compare Raw All Varieties Winter Squash with:

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

Food Info

Nutrients in 100 calories of Winter Squash

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw All Varieties Winter Squash with: