Nutrition Comparison of Cooked Winter Squash
| 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) |
~
|