Nutrients in 100 grams of Mashed Hubbard Winter Squash

Boiled and Mashed Hubbard Winter Squash.

Macros Ratio

Protein Fat Carbs

17%

74%

100 g ▼

Macro Nutrients

Mashed Hubbard Winter Squash

Energy30 kcal

1.03%

Boiled and Mashed Hubbard Winter Squash has 30 kcal of Energy per 100 grams, which is 1.03% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.37 g

0.38%

Boiled and Mashed Hubbard Winter Squash has 0.37 g of Fat per 100 grams, which is 0.38% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.076 g

0.24%

Boiled and Mashed Hubbard Winter Squash has 0.076 g of Saturated Fat per 100 grams, which is 0.24% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.097 g

6.06%

Boiled and Mashed Hubbard Winter Squash has 0.097 g of Omega 3 per 100 grams, which is 6.06% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.058 g

0.34%

Boiled and Mashed Hubbard Winter Squash has 0.058 g of Omega 6 per 100 grams, which is 0.34% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Mashed Hubbard 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

Carbohydrate6.46 g

4.97%

Boiled and Mashed Hubbard Winter Squash has 6.46 g of Carbohydrate per 100 grams, which is 4.97% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.93 g

4.04%

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

Boiled and Mashed Hubbard Winter Squash has 2.93 g of Sugars per 100 grams, which is 4.04% 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

Fiber2.9 g

7.63%

Boiled and Mashed Hubbard Winter Squash has 2.9 g of Fiber per 100 grams, which is 7.63% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.48 g

2.64%

Boiled and Mashed Hubbard Winter Squash has 1.48 g of Protein per 100 grams, which is 2.64% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Mashed Hubbard Winter Squash

Vitamin A200 μg

22.2%

RAE, retinol activity equivalents

Boiled and Mashed Hubbard Winter Squash has 200 μg of Vitamin A per 100 grams, which is 22.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.042 mg

3.5%

Thiamine

Boiled and Mashed Hubbard Winter Squash has 0.042 mg of Vitamin B1 per 100 grams, which is 3.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.028 mg

2.15%

Riboflavin

Boiled and Mashed Hubbard Winter Squash has 0.028 mg of Vitamin B2 per 100 grams, which is 2.15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B30.33 mg

2.1%

Niacin, nicotinic acid, niacinamide

Boiled and Mashed Hubbard Winter Squash has 0.334 mg of Vitamin B3 per 100 grams, which is 2.1% 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

5.94%

Pantothenic acid

Boiled and Mashed Hubbard Winter Squash has 0.297 mg of Vitamin B5 per 100 grams, which is 5.94% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.1 mg

7.92%

Pyridoxine

Boiled and Mashed Hubbard Winter Squash has 0.103 mg of Vitamin B6 per 100 grams, which is 7.92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B910 μg

2.5%

Folates and Folic Acid

Boiled and Mashed Hubbard Winter Squash has 10 μg of Vitamin B9 per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Mashed Hubbard 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 Hubbard 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

Calciferol, cholecalciferol, ergocalciferol

Boiled and Mashed Hubbard 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 E0.12 mg

0.8%

Tocopherols and Tocotrienols

Boiled and Mashed Hubbard Winter Squash has 0.12 mg of Vitamin E per 100 grams, which is 0.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1 μg

0.83%

Phytomenadione or phylloquinone

Boiled and Mashed Hubbard Winter Squash has 1 μg of Vitamin K per 100 grams, which is 0.83% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Mashed Hubbard Winter Squash

Calcium10 mg

Boiled and Mashed Hubbard Winter Squash has 10 mg of Calcium per 100 grams, which is 1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.047 mg

5.22%

Boiled and Mashed Hubbard Winter Squash has 0.047 mg of Copper per 100 grams, which is 5.22% 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

Iron0.28 mg

3.5%

Boiled and Mashed Hubbard Winter Squash has 0.28 mg of Iron per 100 grams, which is 3.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium13 mg

3.1%

Boiled and Mashed Hubbard Winter Squash has 13 mg of Magnesium per 100 grams, which is 3.1% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.13 mg

5.48%

Boiled and Mashed Hubbard Winter Squash has 0.126 mg of Manganese per 100 grams, which is 5.48% 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

Phosphorus14 mg

Boiled and Mashed Hubbard Winter Squash has 14 mg of Phosphorus per 100 grams, which is 2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium214 mg

6.3%

Boiled and Mashed Hubbard Winter Squash has 214 mg of Potassium per 100 grams, which is 6.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.3 μg

0.55%

Boiled and Mashed Hubbard Winter Squash has 0.3 μg of Selenium per 100 grams, which is 0.55% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5 mg

0.33%

Boiled and Mashed Hubbard Winter Squash has 5 mg of Sodium per 100 grams, which is 0.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.1 mg

0.91%

Boiled and Mashed Hubbard Winter Squash has 0.1 mg of Zinc per 100 grams, which is 0.91% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water91 g

2.46%

Boiled and Mashed Hubbard Winter Squash has 91.1 g of Water per 100 grams, which is 2.46% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Boiled and Mashed Hubbard Winter Squash:

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

Minerals in 100 grams of Boiled and Mashed Hubbard Winter Squash:

100 grams of Mashed Hubbard Winter Squash has some Copper, Iron, Magnesium, Manganese and Potassium.
While 100 grams of product has trace amounts of Calcium, Phosphorus and Zinc, it has no Selenium and Sodium.

Macronutrients in 100 grams of Boiled and Mashed Hubbard Winter Squash:

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

Compare Boiled and Mashed Hubbard Winter Squash with:

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

Food Info

Nutrients in 100 grams of Mashed Hubbard Winter Squash

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Mashed Hubbard Winter Squash with: