Nutrition Comparison Tool

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Cooked Winter Squash (Baked)
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Winter Squash (Baked) 1 cup, cubes (x1) 4% DV 76 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Winter Squash (Baked) 1 cup, cubes (x1) 1% DV 0.72g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Winter Squash (Baked) 1 cup, cubes (x1) 7% DV 18.1g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Winter Squash (Baked) 1 cup, cubes (x1) 4% DV 1.8g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Winter Squash (Baked) 1 cup, cubes (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Winter Squash (Baked) 1 cup, cubes (x1) 1% DV 0.15g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Winter Squash (Baked) 1 cup, cubes (x1) 21% DV 5.7g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Winter Squash (Baked) 1 cup, cubes (x1) 14% DV 6.8g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Winter Squash (Baked) 1 cup, cubes (x1) 5% DV 0.9mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Winter Squash (Baked) 1 cup, cubes (x1) 3% DV 45.1mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Winter Squash (Baked) 1 cup, cubes (x1) 11% DV 494.1mg
Comparison Table

Table Legend

  1. Cooked Winter Squash (Baked)
155 nutrients
-- = missing data
Macronutrients
Food # 1
Weight (g) 205
Calories
(%DV)
76
(4%)
Fat (g)
(%DV)
0.72
(1%)
Protein (g)
(%DV)
1.8
(4%)
Carbohydrate (g)
(%DV)
18.1
(7%)
Sugars (g)
(%DV)
6.8
(14%)
Fiber (g)
(%DV)
5.7
(21%)
Cholesterol (mg)
(%DV)
0
(0%)
Saturated Fats (g)
(%DV)
0.15
(1%)
Net-Carbs (g) 12.4
Trans Fatty Acids (g) 0
  Minerals
Food # 1
Weight (g) 205
Calcium (mg)
(%DV)
45.1
(3%)
Iron, Fe (mg)
(%DV)
0.9
(5%)
Potassium, K (mg)
(%DV)
494.1
(11%)
Magnesium (mg)
(%DV)
26.7
(6%)
Phosphorus, P (mg)
(%DV)
38.9
(3%)
Sodium (mg)
(%DV)
2.1
(0%)
Zinc, Zn (mg)
(%DV)
0.45
(4%)
Copper, Cu (mg)
(%DV)
0.17
(19%)
Manganese (mg)
(%DV)
0.38
(17%)
Selenium, Se (mcg)
(%DV)
0.82
(1%)
Fluoride, F (mcg)
(%AI)
--
(--%)
Molybdenum (mcg) --
Iodine, I (mcg) 1.6
Chlorine (mg) --
Chromium (mcg) --
  Vitamins
Food # 1
Weight (g) 205
Vitamin A, RAE (mcg)
(%DV)
535.1
(59%)
Vitamin C (mg)
(%DV)
19.7
(22%)
Thiamin (B1) (mg)
(%DV)
0.03
(3%)
Riboflavin (B2) (mg)
(%DV)
0.14
(11%)
Niacin (B3) (mg)
(%DV)
1
(6%)
Vitamin B5 (PA) (mg)
(%DV)
0.48
(10%)
Vitamin B6 (mg)
(%DV)
0.33
(19%)
Biotin (mcg) --
Folate (B9) (mcg)
(%DV)
41
(10%)
Folic acid (mcg)
(%)
0
(0%)
Food Folate (mcg)
(%)
41
(10%)
Folate DFE (mcg)
(%)
41
(10%)
Choline (mg)
(%DV)
21.7
(4%)
Vitamin B12 (mcg)
(%DV)
0
(0%)
Retinol (mcg) 0
Carotene, beta (mcg)
(%RDA)
5725.7
(53%)
Carotene, alpha (mcg)
(%RDA)
1398.1
(6%)
Cryptoxanthin, beta (mcg)
(%RDA)
0
(0%)
Vitamin A, IU (IU) 10707.2
Lycopene (mcg) 0
Lut + Zeaxanthin (mcg) 2900.7
Vitamin E (mg)
(%DV)
0.25
(2%)
Vitamin D (mcg)
(%DV)
0
(0%)
Vitamin D2 (mcg) --
Vitamin D3 (mcg) --
Vitamin D (IU)
(%DV)
0
(0%)
Vitamin K (mcg)
(%DV)
9
(8%)
Vitamin K1 (mcg) --
Menaquinone-4 (K2) (mcg) --
  Other
Food # 1
Weight (g) 205
Water (g) 182.9
Ash (g) 1
Alcohol (g) 0
Caffeine (mg) 0
Theobromine (mg) 0
PRAL score -9.38
  Carbohydrates
Food # 1
Weight (g) 205
Soluble Fiber (g) --
Insoluble Fiber (g) --
Added Sugar (g)
(%DV)
--
(--%)
Sucrose (g) --
Glucose (Dextrose) (g) --
Fructose (g) --
Lactose (g) --
Maltose (g) --
Galactose (g) --
Starch (g) --
Carbohydrate, other (g) --
Total sugar alcohols (g) --
  Fats
Food # 1
Weight (g) 205
Monounsaturated Fats (g) 0.053
Polyunsaturated Fats (g) 0.301
Omega 3s (g)
(%AI)
0.189
(12%)
Omega 6s (g)
(%AI)
0.113
(1%)
Omega 3 to Omega 6 Ratio 1.67
Omega 6 to Omega 3 Ratio 0.6
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)
--
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
Docosapentaenoic Acid (DPA) (g) 0
Docosahexaenoic Acid (DHA) (g) 0
n-3-Eicosatrienoic Acid (20:3) (g) --
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
gamma-Linolenic Acid (GLA) (g) --
c-c-n6-Eicosadienoic Acid (g) --
DHG-linolenic acid (DGLA) (g) --
Arachidonic acid (AA) (g) --
Saturated Fats  
Butyric (4:0) (g) 0
Caproic (6:0) (g) 0
Caprylic Acid (8:0) (g) 0
Capric Acid (10:0) (g) 0
Lauric Acid (12:0) (g) 0.004
Tridecanoic Acid (13:0) (g) --
Myristic Acid (14:0) (g) 0.002
Pentadecanoic Acid (15:0) (g) --
Palmitic Acid (16:0) (g) 0.127
Margaric Acid (17:0) (g) --
Stearic Acid (18:0) (g) 0.014
Arachidic Acid (20:0) (g) --
Behenic Acid (22:0) (g) --
Lignoceric Acid (24:0) (g) --
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
Pentadecenoic Acid (15:1) (g) --
Palmitoleic Acid (16:1) (g) 0.004
cis-Palmitoleic Acid (16:1 cis) (g) --
Heptadecenoic Acid (17:1) (g) --
Oleic Acid (18:1) (g) 0.049
c-Oleic Acid (18:1 cis) (g) --
c-Vaccenic acid (g) --
Gadoleic Acid (20:1) (g) 0
Docosenoic Acid (22:1) (g) 0
c-Docosenoic Acid (22:1 c) (g) --
c-Tetracosenoic Acid (24:1 c) (g) --
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.113
Conjugated Linoleic Acid (CLAs) (g) --
Octadecadienoic Acid (mixed) (g) --
Octadecatrienoic (undiff) (g) 0.189
Octadecatrienoic Acid (mixed) (g) --
Parinaric Acid (18:4) (g) 0
Eicosatrienoic Acid (20:3) (g) --
Eicosatetraenoic Acid 20:4 (g) 0
Heneicosapentaenoic Acid 21:5 (g) --
22:4 (g) --
Trans Fats  
t-Polyenoic Fats (g) --
t-Monoenoic Fats (g) --
t-Palmitoleic Acid (16:1 t) (g) --
t-Oleic Acid (18:1 t) (g) --
t-Docosenoic Acid (22:1 t) (g) --
t-Octadecadienoic Acid (18:2 t) (g) --
t-t-Octadecadienoic Acid (g) --
Phytosterols (Plant Sterols)  
Phytosterols (g) --
Stigmasterol (g) --
Campesterol (g) --
Beta-sitosterol (g) --
Amino Acids
Food # 1
Weight (g) 205
Essential  
Histidine (mg)
(%RDI)
35
(5%)
Isoleucine (mg)
(%RDI)
72
(5%)
Leucine (mg)
(%RDI)
102
(4%)
Lysine (mg)
(%RDI)
68
(3%)
Methionine (mg)
(%RDI)
23
(3%)
Phenylalanine (mg)
(%RDI)
72
(8%)
Threonine (mg)
(%RDI)
55
(5%)
Tryptophan (mg)
(%RDI)
27
(10%)
Valine (mg)
(%RDI)
78
(4%)
Conditional  
Arginine (mg) 100
Cystine (mg)
(%RDI)
16
(6%)
Glycine (mg) 68
Proline (mg) 66
Tyrosine (mg)
(%RDI)
61
(7%)
Non-Essential  
Alanine (mg) 76
Aspartic acid (mg) 195
Betaine (mg) 0.41
Glutamic acid (mg) 318
Hydroxyproline (mg) --
Serine (mg) 72
Data Source
Cooked Winter Squash (Baked)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.