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Nutrition Facts Comparison Tool

Nutrition Comparison of Cooked Winter Squash

Calorie Comparison


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

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Cooked Winter Squash 1 cup, cubes (x1) 1% DV 0.7g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Cooked Winter Squash 1 cup, cubes (x1) 6% DV 18.1g

Protein Comparison


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

Cholesterol Comparison


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

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Cooked Winter Squash 1 cup, cubes (x1) 23% DV 5.7g

Sugar Comparison


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

Iron Comparison


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

Calcium Comparison


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

Potassium Comparison


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

Table Legend

  1. Cooked Winter Squash
~ = missing data
  Macronutrients
Food # 1
Weight (g) 205
Calories
(%DV)
76
(4%)
Fat (g)
(%DV)
0.7
(1%)
Protein (g)
(%DV)
1.8
(4%)
Carbohydrate (g)
(%DV)
18.1
(6%)
Sugars (g)
(%DV)
6.8
(14%)
Fiber (g)
(%DV)
5.7
(23%)
Cholesterol (mg)
(%DV)
0
(0%)
Saturated Fats (g)
(%DV)
0.1
(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)
0.5
(4%)
Copper, Cu (mg)
(%DV)
0.2
(19%)
Manganese (mg)
(%DV)
0.4
(17%)
Selenium, Se (μg)
(%DV)
0.8
(1%)
Fluoride, F (μg)
(%AI)
~
(~%)
Molybdenum (μg) ~
Iodine, I (μg) ~
Chlorine (mg) ~
Chromium (μg) ~
  Vitamins
Food # 1
Weight (g) 205
Vitamin A, RAE (μg)
(%DV)
535.1
(59%)
Vitamin C (mg)
(%DV)
19.7
(22%)
Thiamin (B1) (mg)
(%DV)
0
(3%)
Riboflavin (B2) (mg)
(%DV)
0.1
(11%)
Niacin (B3) (mg)
(%DV)
1
(6%)
Vitamin B5 (PA) (mg)
(%DV)
0.5
(10%)
Vitamin B6 (mg)
(%DV)
0.3
(19%)
Biotin (μg) ~
Folate (B9) (μg)
(%DV)
41
(10%)
Folic acid (μg)
(%)
0
(0%)
Food Folate (μg)
(%)
41
(10%)
Folate DFE (μg)
(%)
41
(10%)
Choline (mg)
(%DV)
21.7
(4%)
Vitamin B12 (μg)
(%DV)
0
(0%)
Retinol (μg) 0
Carotene, beta (μg)
(%RDA)
5725.7
(53%)
Carotene, alpha (μg)
(%RDA)
1398.1
(6%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
Vitamin A, IU (IU)
(%DV)
10707.2
(357%)
Lycopene (μg) 0
Lut + Zeaxanthin (μg) 2900.7
Vitamin E (mg)
(%DV)
0.2
(2%)
Vitamin D (μg)
(%DV)
0
(0%)
Vitamin D2 (μg) ~
Vitamin D3 (μg) ~
Vitamin D (IU)
(%DV)
0
(0%)
Vitamin K (μg)
(%DV)
9
(8%)
Vitamin K1 (μg) ~
Menaquinone-4 (μg) ~
  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
Monosaturated Fats (mg) 53
Polyunsaturated Fats (mg) 301
Omega 3s (mg)
(%AI)
189
(12%)
Omega 6s (mg)
(%AI)
113
(1%)
Omega 3 to Omega 6 Ratio 1.67
Omega 6 to Omega 3 Ratio 0.6
18:3 n-3 c,c,c (ALA) (mg) ~
20:5 n-3 (EPA) (mg) 0
22:5 n-3 (DPA) (mg) 0
22:6 n-3 (DHA) (mg) 0
Trans-Polyenoic Fats (mg) ~
Stigmasterol (mg) ~
Campesterol (mg) ~
Beta-sitosterol (mg) ~
Phytosterols (mg) ~
4:0 (mg) 0
6:0 (mg) 0
8:0 (mg) 0
10:0 (mg) 0
12:0 (mg) 4
13:0 (mg) ~
14:0 (mg) 2
15:0 (mg) ~
16:0 (mg) 127
17:0 (mg) ~
18:0 (mg) 14
20:0 (mg) ~
22:0 (mg) ~
24:0 (mg) ~
14:1 (mg) ~
15:1 (mg) ~
16:1 undifferentiated (mg) 4
16:1 c (mg) ~
17:1 (mg) ~
18:1 undifferentiated (mg) 49
18:1 c (mg) ~
18:1-11 t (18:1t n-7) (mg) ~
20:1 (mg) 0
22:1 undifferentiated (mg) 0
22:1 c (mg) ~
24:1 c (mg) ~
18:2 undiff (mg) 113
18:2 n-6 c,c (mg) ~
18:2 CLAs (mg) ~
18:2 i (mg) ~
18:3 undiff (mg) 189
18:3 n-6 c,c,c (mg) ~
18:3i (mg) ~
18:4 (mg) 0
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) 0
20:4 n-6 (mg) ~
21:5 (mg) ~
22:4 (mg) ~
Trans-Monoenoic Fats (mg) ~
16:1 t (mg) ~
18:1 t (mg) ~
22:1 t (mg) ~
18:2 t not further def. (mg) ~
18:2 t,t (mg) ~
  Amino Acids
Food # 1
Weight (g) 205
Betaine (mg) 0
Tryptophan (mg)
(%RDI)
27
(10%)
Threonine (mg)
(%RDI)
55
(5%)
Isoleucine (mg)
(%RDI)
72
(5%)
Leucine (mg)
(%RDI)
102
(4%)
Lysine (mg)
(%RDI)
68
(3%)
Methionine (mg)
(%RDI)
23
(3%)
Cystine (mg)
(%RDI)
16
(6%)
Phenylalanine (mg)
(%RDI)
72
(8%)
Tyrosine (mg)
(%RDI)
61
(7%)
Valine (mg)
(%RDI)
78
(4%)
Arginine (mg) 100
Histidine (mg)
(%RDI)
35
(5%)
Alanine (mg) 76
Aspartic acid (mg) 195
Glutamic acid (mg) 318
Glycine (mg) 68
Proline (mg) 66
Serine (mg) 72
Hydroxyproline (mg) ~
Data Source: