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See Nutritional Data for 1/2 CUP MASHED
See Nutritional Data for 1 CUP MASHED
Nutritional Data for 100 grams of SQUASH; WINTER, ACORN, CKD, BOILED, MASHED, WO/SALT
Mean value per 100.00 grams edible part; 0.0% refuse
Portions: 1/2 CUP MASHED = 122.00 gm, 1 CUP MASHED = 245.00 gm
2.0% Cals from fat, 7.7% Cals from protein, 90.3% Cals from carbs.
Male Female
Name Unit Amount %RDA %RDA
Food energy KCal: 34.000 1.2% 1.5%
Protein Gms : 0.670 1.1% 1.3%
Total lipid (fat) Gms : 0.080 0.1% 0.1%
Carbohydrate, by diff. Gms : 8.780 1.9% 2.6%
Total saturated fat Gms : 0.017 0.1% 0.1%
Ttl monounsaturated fat Gms : 0.006
Ttl polyunsaturated fat Gms : 0.035
Cholesterol Mg : 0.000 0.0% 0.0%
Sodium Mg : 3.000 0.6% 0.6%
Vitamin A Re : 26.000 2.6% 3.2%
Vitamin A IU : 258.000
Ascorbic acid Mg : 6.500 10.8% 10.8%
Thiamin Mg : 0.100 6.7% 9.1%
Riboflavin Mg : 0.008 0.5% 0.6%
Niacin Mg : 0.531 2.8% 3.5%
Vitamin B6 Mg : 0.117 5.9% 7.3%
Folacin Mcg : 11.300 5.7% 6.3%
Vitamin B12 Mcg : 0.000 0.0% 0.0%
Potassium Mg : 263.000 13.2% 13.2%
Calcium Mg : 26.000 3.2% 3.2%
Phosphorus Mg : 27.000 3.4% 3.4%
Magnesium Mg : 26.000 7.4% 9.3%
Iron Mg : 0.560 5.6% 3.7%
Zinc Mg : 0.110 0.7% 0.9%
Pantothenic acid Mg : 0.303 6.1% 6.1%
Copper Mg : 0.052 2.6% 2.6%
Manganese Mg : 0.146 4.2% 4.2%
Ash Gms : 0.760
Water Gms : 89.700
Food energy KJ : 141.000
Lauric acid (12:0) Gms : 0.000
Myristic acid (14:0) Gms : 0.000
Palmitic acid (16:0) Gms : 0.015
Stearic acid (18:0) Gms : 0.002
Palmitoleic acid(16:1) Gms : 0.000
Oleic acid (18:1) Gms : 0.006
Linoleic acid (18:2/n6) Gms : 0.013 0.2% 0.3%
Linolenic acid(18:3/n3) Gms : 0.022 1.4% 1.8%
Histidine Gms : 0.013 1.4% 1.7%
Isoleucine Gms : 0.026 3.3% 4.1%
Leucine Gms : 0.038 3.4% 4.3%
Lysine Gms : 0.025 2.6% 3.3%
Methionine Gms : 0.008
Cystine Gms : 0.006
Methionine+Cystine Gms : 0.014 1.4% 1.7%
Phenylalanine Gms : 0.026
Tyrosine Gms : 0.023
Phenylalanine+Tyrosine Gms : 0.049 4.4% 5.6%
Threonine Gms : 0.020 3.6% 2.3%
Tryptophan Gms : 0.010 3.6% 4.5%
Valine Gms : 0.029 3.7% 4.6%
Arginine Gms : 0.037
Alanine Gms : 0.028
Aspartic acid Gms : 0.072
Glutamic acid Gms : 0.118
Glycine Gms : 0.025
Proline Gms : 0.024
Serine Gms : 0.026
Protein Score: 100, 46% ideal. EAA score: 1.28.
Limiting Amino Acid: Methionine+Cystine