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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, W/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  :  239.000    47.8%    47.8%
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