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Nutrients in 100 grams ofButternut Winter Squash

Raw Butternut Winter Squash (Cucurbita moschata).
rawfreshwhole

Macros Ratio

ProteinsFatsCarbs
9%
2%
89%

Vitamins

100gRDA for Men 19-30 years
Butternut Winter Squash
Vitamin A532 μg
59%
Raw Butternut Winter Squash has 532 μg of Vitamin A per 100 grams, which is 59% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.1 mg
8.33%
Raw Butternut Winter Squash has 0.1 mg of Thiamine per 100 grams, which is 8.33% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.02 mg
1.54%
Raw Butternut Winter Squash has 0.02 mg of Vitamin B2 per 100 grams, which is 1.54% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B31.2 mg
7.5%
Raw Butternut Winter Squash has 1.2 mg of Vitamin B3 per 100 grams, which is 7.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.15 mg
12%
Raw Butternut Winter Squash has 0.154 mg of Vitamin B6 per 100 grams, which is 12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Raw Butternut 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 19-30 years
Vitamin C21 mg
23%
Raw Butternut Winter Squash has 21 mg of Vitamin C per 100 grams, which is 23% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Raw Butternut 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 19-30 years
Vitamin E1.44 mg
9.6%
Raw Butternut Winter Squash has 1.44 mg of Vitamin E per 100 grams, which is 9.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K1.1 μg
0.92%
Raw Butternut Winter Squash has 1.1 μg of Vitamin K per 100 grams, which is 0.92% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate27 μg
6.75%
Raw Butternut Winter Squash has 27 μg of Folate per 100 grams, which is 6.75% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Butternut Winter Squash
Calcium48 mg
4.8%
Raw Butternut Winter Squash has 48 mg of Calcium per 100 grams, which is 4.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.07 mg
8%
Raw Butternut Winter Squash has 0.072 mg of Copper per 100 grams, which is 8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron0.7 mg
8.75%
Raw Butternut Winter Squash has 0.7 mg of Iron per 100 grams, which is 8.75% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium34 mg
8.5%
Raw Butternut Winter Squash has 34 mg of Magnesium per 100 grams, which is 8.5% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.2 mg
8.8%
Raw Butternut Winter Squash has 0.202 mg of Manganese per 100 grams, which is 8.8% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus33 mg
4.7%
Raw Butternut Winter Squash has 33 mg of Phosphorus per 100 grams, which is 4.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium352 mg
7.5%
Raw Butternut Winter Squash has 352 mg of Potassium per 100 grams, which is 7.5% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium0.5 μg
0.91%
Raw Butternut Winter Squash has 0.5 μg of Selenium per 100 grams, which is 0.91% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium4 mg
0.27%
Raw Butternut Winter Squash has 4 mg of Sodium per 100 grams, which is 0.27% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.15 mg
1.36%
Raw Butternut Winter Squash has 0.15 mg of Zinc per 100 grams, which is 1.36% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Raw Butternut Winter Squash:
100 grams of Butternut Winter Squash is an excellent source of Vitamin A and Vitamin C. It has a good amount of Thiamine, Vitamin B3, Vitamin B6 and Vitamin E. It also has some Folate. While 100 grams of product has trace amounts of Vitamin B2 and Vitamin K, it has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Raw Butternut Winter Squash:
100 grams of Butternut Winter Squash has a good amount of Copper, Iron, Magnesium, Manganese and Potassium. It has some Calcium and Phosphorus. While 100 grams of product has trace amounts of Selenium and Zinc, it has no Sodium.

Macro Nutrients

100gRDA for Men 19-30 years
Butternut Winter Squash
Fat0.1 g
0.1%
Raw Butternut Winter Squash has 0.1 g of Fat per 100 grams, which is 0.1% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein1 g
1.8%
Raw Butternut Winter Squash has 1 g of Protein per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate11.7 g
9%
Raw Butternut Winter Squash has 11.69 g of Carbohydrate per 100 grams, which is 9% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy45 kcal
1.55%
Raw Butternut Winter Squash has 45 kcal of Energy per 100 grams, which is 1.55% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars2.2 g
3.03%
Raw Butternut Winter Squash has 2.2 g of Sugars per 100 grams, which is 3.03% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber2 g
5.26%
Raw Butternut Winter Squash has 2 g of Fiber per 100 grams, which is 5.26% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Raw Butternut Winter Squash has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.02 g
0.07%
Raw Butternut Winter Squash has 0.021 g of Saturated Fat per 100 grams, which is 0.07% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.03 g
1.63%
Raw Butternut Winter Squash has 0.026 g of Omega 3 per 100 grams, which is 1.63% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.02 g
0.09%
Raw Butternut Winter Squash has 0.016 g of Omega 6 per 100 grams, which is 0.09% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water86 g
2.34%
Raw Butternut Winter Squash has 86.41 g of Water per 100 grams, which is 2.34% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Raw Butternut Winter Squash:
100 grams of Butternut Winter Squash has a good amount of Carbohydrate. It has some Sugars and Fiber. While 100 grams of product has trace amounts of Protein and Omega 3, it has no Fat, Saturated Fat and Omega 6.