Food Info

Menu
Select from foods

Nutrients in 100 grams of Mashed Acorn Winter Squash

Boiled and Mashed Acorn Winter Squash.

Macros Ratio

Protein Fat Carbs
7%
2%
91%
100 g ▼

Macro Nutrients

Mashed Acorn Winter Squash
Energy34 kcal
1.17%
Boiled and Mashed Acorn Winter Squash has 34 kcal of Energy per 100 grams, which is 1.17% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.08 g
0.082%
Boiled and Mashed Acorn Winter Squash has 0.08 g of Fat per 100 grams, which is 0.082% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.017 g
0.053%
Boiled and Mashed Acorn Winter Squash has 0.017 g of Saturated Fat per 100 grams, which is 0.053% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.022 g
1.38%
Boiled and Mashed Acorn Winter Squash has 0.022 g of Omega 3 per 100 grams, which is 1.38% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.013 g
0.076%
Boiled and Mashed Acorn Winter Squash has 0.013 g of Omega 6 per 100 grams, which is 0.076% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Mashed Acorn Winter Squash has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate8.8 g
6.76%
Boiled and Mashed Acorn Winter Squash has 8.79 g of Carbohydrate per 100 grams, which is 6.76% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
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
Fiber2.6 g
6.84%
Boiled and Mashed Acorn Winter Squash has 2.6 g of Fiber per 100 grams, which is 6.84% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein0.67 g
1.2%
Boiled and Mashed Acorn Winter Squash has 0.67 g of Protein per 100 grams, which is 1.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Mashed Acorn Winter Squash
Vitamin A41 μg
4.56%
RAE, retinol activity equivalents
Boiled and Mashed Acorn Winter Squash has 41 μg of Vitamin A per 100 grams, which is 4.56% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.1 mg
8.33%
Thiamine
Boiled and Mashed Acorn Winter Squash has 0.1 mg of Vitamin B1 per 100 grams, which is 8.33% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1
Vitamin B20.008 mg
0.62%
Riboflavin
Boiled and Mashed Acorn Winter Squash has 0.008 mg of Vitamin B2 per 100 grams, which is 0.62% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2
Vitamin B30.53 mg
3.3%
Niacin, nicotinic acid, niacinamide
Boiled and Mashed Acorn Winter Squash has 0.531 mg of Vitamin B3 per 100 grams, which is 3.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.3 mg
6.06%
Pantothenic acid
Boiled and Mashed Acorn Winter Squash has 0.303 mg of Vitamin B5 per 100 grams, which is 6.06% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.12 mg
9%
Pyridoxine
Boiled and Mashed Acorn Winter Squash has 0.117 mg of Vitamin B6 per 100 grams, which is 9% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B911 μg
2.75%
Folates and Folic Acid
Boiled and Mashed Acorn Winter Squash has 11 μg of Vitamin B9 per 100 grams, which is 2.75% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Mashed Acorn Winter Squash has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12
Vitamin C6.5 mg
7.22%
Ascorbic acid
Boiled and Mashed Acorn Winter Squash has 6.5 mg of Vitamin C per 100 grams, which is 7.22% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Mashed Acorn Winter Squash has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D
Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Mashed Acorn Winter Squash
Calcium26 mg
2.6%
Boiled and Mashed Acorn Winter Squash has 26 mg of Calcium per 100 grams, which is 2.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.052 mg
5.78%
Boiled and Mashed Acorn Winter Squash has 0.052 mg of Copper per 100 grams, which is 5.78% 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
Iron0.56 mg
7%
Boiled and Mashed Acorn Winter Squash has 0.56 mg of Iron per 100 grams, which is 7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium26 mg
6.2%
Boiled and Mashed Acorn Winter Squash has 26 mg of Magnesium per 100 grams, which is 6.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.15 mg
6.35%
Boiled and Mashed Acorn Winter Squash has 0.146 mg of Manganese per 100 grams, which is 6.35% 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
Phosphorus27 mg
3.86%
Boiled and Mashed Acorn Winter Squash has 27 mg of Phosphorus per 100 grams, which is 3.86% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium263 mg
7.74%
Boiled and Mashed Acorn Winter Squash has 263 mg of Potassium per 100 grams, which is 7.74% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.4 μg
0.73%
Boiled and Mashed Acorn Winter Squash has 0.4 μg of Selenium per 100 grams, which is 0.73% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium3 mg
0.2%
Boiled and Mashed Acorn Winter Squash has 3 mg of Sodium per 100 grams, which is 0.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.11 mg
1%
Boiled and Mashed Acorn Winter Squash has 0.11 mg of Zinc per 100 grams, which is 1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water89.7 g
2.42%
Boiled and Mashed Acorn Winter Squash has 89.7 g of Water per 100 grams, which is 2.42% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Boiled and Mashed Acorn Winter Squash:
Minerals in 100 grams of Boiled and Mashed Acorn Winter Squash:
Macronutrients in 100 grams of Boiled and Mashed Acorn Winter Squash:



Compare Boiled and Mashed Acorn Winter Squash with: