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#1: Baked Acorn Squash
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#2: Baked Acorn Squash
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#3: Cooked Acorn Squash
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Nutrition Facts Comparison Tool

Nutrition Comparison of Baked Acorn Squash, Baked Acorn Squash, and Cooked Acorn Squash

Calorie Comparison


2000 calories = Full Bar
  • Baked Acorn Squash100 grams (x1)3% DV
  • Baked Acorn Squash1 cup, cubes (x1)6% DV
  • Cooked Acorn Squash1 cup, mashed (x1)4% DV

Fat Comparison


65g = Full Bar
  • Baked Acorn Squash100 grams (x1)0% DV
  • Baked Acorn Squash1 cup, cubes (x1)0% DV
  • Cooked Acorn Squash1 cup, mashed (x1)0% DV

Carbohydrate Comparison


300g = Full Bar
  • Baked Acorn Squash100 grams (x1)5% DV
  • Baked Acorn Squash1 cup, cubes (x1)10% DV
  • Cooked Acorn Squash1 cup, mashed (x1)7% DV

Protein Comparison


50g = Full Bar
  • Baked Acorn Squash100 grams (x1)2% DV
  • Baked Acorn Squash1 cup, cubes (x1)5% DV
  • Cooked Acorn Squash1 cup, mashed (x1)3% DV

Cholesterol Comparison


300mg = Full Bar
  • Baked Acorn Squash100 grams (x1)0% DV
  • Baked Acorn Squash1 cup, cubes (x1)0% DV
  • Cooked Acorn Squash1 cup, mashed (x1)0% DV

Fiber Comparison


25g = Full Bar
  • Baked Acorn Squash100 grams (x1)18% DV
  • Baked Acorn Squash1 cup, cubes (x1)36% DV
  • Cooked Acorn Squash1 cup, mashed (x1)25% DV

Sugar Comparison


50g = Full Bar
  • Baked Acorn Squash100 grams (x1)~% DV
  • Baked Acorn Squash1 cup, cubes (x1)~% DV
  • Cooked Acorn Squash1 cup, mashed (x1)~% DV

Iron Comparison


18mg = Full Bar
  • Baked Acorn Squash100 grams (x1)5% DV
  • Baked Acorn Squash1 cup, cubes (x1)11% DV
  • Cooked Acorn Squash1 cup, mashed (x1)8% DV

Calcium Comparison


1300mg = Full Bar
  • Baked Acorn Squash100 grams (x1)3% DV
  • Baked Acorn Squash1 cup, cubes (x1)7% DV
  • Cooked Acorn Squash1 cup, mashed (x1)5% DV

Potassium Comparison


4700mg = Full Bar
  • Baked Acorn Squash100 grams (x1)9% DV
  • Baked Acorn Squash1 cup, cubes (x1)19% DV
  • Cooked Acorn Squash1 cup, mashed (x1)14% DV
Macronutrients
Food ##1#2#3
Weight (g)100205245
Calories
(%DV)
56
(3%)
115
(6%)
83
(4%)
Fat (g)
(%DV)
0.1
(0%)
0.3
(0%)
0.2
(0%)
Protein (g)
(%DV)
1.1
(2%)
2.3
(5%)
1.6
(3%)
Carbohydrates (g)
(%DV)
14.6
(5%)
29.9
(10%)
21.5
(7%)
Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Fiber (g)
(%DV)
4.4
(18%)
9
(36%)
6.4
(25%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0.1
(0%)
0
(0%)
Net Carbs (g)10.220.915.2
Trans Fats (g)000
Minerals
Food ##1#2#3
Weight (g)100205245
Calcium (mg)
(%DV)
44
(3%)
90.2
(7%)
63.7
(5%)
Iron (mg)
(%DV)
0.9
(5%)
1.9
(11%)
1.4
(8%)
Potassium (mg)
(%DV)
437
(9%)
895.9
(19%)
644.4
(14%)
Magnesium (mg)
(%DV)
43
(10%)
88.2
(21%)
63.7
(15%)
Phosphorus (mg)
(%DV)
45
(4%)
92.3
(7%)
66.2
(5%)
Sodium (mg)
(%DV)
4
(0%)
8.2
(0%)
7.4
(0%)
Zinc (mg)
(%DV)
0.2
(2%)
0.3
(3%)
0.3
(2%)
Copper (mg)
(%DV)
0.1
(10%)
0.2
(20%)
0.1
(14%)
Manganese (mg)
(%DV)
0.2
(11%)
0.5
(22%)
0.4
(16%)
Selenium (μg)
(%DV)
0.7
(1%)
1.4
(3%)
1
(2%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)100205245
Vitamin A, RAE (μg)
(%DV)
21
(2%)
43.1
(5%)
100.5
(11%)
Vitamin C (mg)
(%DV)
10.8
(12%)
22.1
(25%)
15.9
(18%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.2
(14%)
0.3
(29%)
0.2
(20%)
Riboflavin (B2) (mg)
(%DV)
0
(1%)
0
(2%)
0
(2%)
Niacin (B3) (mg)
(%DV)
0.9
(6%)
1.8
(11%)
1.3
(8%)
Pantothenic acid (B5) (mg)
(%DV)
0.5
(10%)
1
(21%)
0.7
(15%)
Vitamin B6 (mg)
(%DV)
0.2
(11%)
0.4
(23%)
0.3
(17%)
Folate (B9) (μg)
(%DV)
19
(5%)
39
(10%)
27
(7%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
19
(5%)
39
(10%)
27
(7%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
19
(5%)
39
(10%)
27
(7%)
Choline (mg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
428
(14%)
877.4
(29%)
2001.7
(67%)
Beta Carotene (μg)
(%DV)
~
(~%)
~
(~%)
1200.5
(11%)
Alpha Carotene (μg)
(%DV)
~
(~%)
~
(~%)
0
(0%)
Beta Cryptoxanthin (μg)
(%DV)
~
(~%)
~
(~%)
0
(0%)
Lycopene (μg)~~0
Lutein + Zeaxanthin (μg)~~161.7
Vitamin E (mg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin D (IU) (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)100205245
Water (g)82.9169.9219.8
Ash (g)132
Alcohol (g)~~~
Caffeine (mg)~~~
Theobromine (mg)~~~
Carbohydrates
Food ##1#2#3
Weight (g)100205245
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)100205245
Omega 3s (mg)
(%DV)
37
(2%)
76
(5%)
54
(3%)
Omega 6s (mg)224532
Omega 3 to Omega 6 Ratio1.681.681.69
Omega 6 to Omega 3 Ratio0.60.60.59
4:0 (mg)~~~
6:0 (mg)~~~
8:0 (mg)~~~
10:0 (mg)~~~
12:0 (mg)120
13:0 (mg)~~~
14:0 (mg)000
15:0 (mg)~~~
16:0 (mg)255137
17:0 (mg)~~~
18:0 (mg)365
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)102115
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)120
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)91815
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~~~
20:1 (mg)~~~
22:1 undifferentiated (mg)~~~
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)5912186
18:2 undifferentiated (mg)224532
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~~~
18:3 undifferentiated (mg)377654
Alpha Linolenic Acid (ALA) (mg)~~~
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)~~~
20:2 n-6 c,c (mg)~~~
20:3 undifferentiated (mg)~~~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)~~~
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)~~~
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)~~~
Docosahexaenoic Acid (DHA) (mg)~~~
Fatty acids, total trans-monoenoic (mg)~~~
Fatty acids, total trans-polyenoic (mg)~~~
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Amino Acids
Food ##1#2#3
Weight (g)100205245
Betaine (mg)~~~
Tryptophan (mg)
(%DV)
16
(6%)
33
(12%)
25
(9%)
Threonine (mg)
(%DV)
33
(3%)
68
(6%)
49
(5%)
Isoleucine (mg)
(%DV)
44
(3%)
90
(6%)
64
(5%)
Leucine (mg)
(%DV)
64
(2%)
131
(5%)
93
(3%)
Lysine (mg)
(%DV)
41
(2%)
84
(4%)
61
(3%)
Methionine (mg)
(%DV)
14
(2%)
29
(4%)
20
(3%)
Cystine (mg)
(%DV)
10
(3%)
21
(7%)
15
(5%)
Phenylalanine (mg)
(%DV)
44
(5%)
90
(10%)
64
(7%)
Tyrosine (mg)
(%DV)
38
(4%)
78
(9%)
56
(6%)
Valine (mg)
(%DV)
48
(3%)
98
(5%)
71
(4%)
Arginine (mg)6212791
Histidine (mg)
(%DV)
21
(3%)
43
(6%)
32
(5%)
Alanine (mg)479669
Aspartic acid (mg)120246176
Glutamic acid (mg)196402289
Glycine (mg)418461
Proline (mg)408259
Serine (mg)449064
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.