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See Nutritional Data for 100 Grams
See Nutritional Data for 1 CUP MASHED
Nutritional Data for 1/2 CUP MASHED SQUASH; WINTER, ACORN, CKD, BOILED, MASHED, W/SALT
Mean value per 122.00 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: 41.480 1.4% 1.9%
Protein Gms : 0.817 1.3% 1.6%
Total lipid (fat) Gms : 0.098 0.1% 0.1%
Carbohydrate, by diff. Gms : 10.712 2.3% 3.2%
Total saturated fat Gms : 0.021 0.1% 0.1%
Ttl monounsaturated fat Gms : 0.007
Ttl polyunsaturated fat Gms : 0.043
Cholesterol Mg : 0.000 0.0% 0.0%
Sodium Mg : 291.580 58.3% 58.3%
Vitamin A Re : 31.720 3.2% 4.0%
Vitamin A IU : 314.760
Ascorbic acid Mg : 7.930 13.2% 13.2%
Thiamin Mg : 0.122 8.1% 11.1%
Riboflavin Mg : 0.010 0.6% 0.8%
Niacin Mg : 0.648 3.4% 4.3%
Vitamin B6 Mg : 0.143 7.1% 8.9%
Folacin Mcg : 13.786 6.9% 7.7%
Vitamin B12 Mcg : 0.000 0.0% 0.0%
Potassium Mg : 320.860 16.0% 16.0%
Calcium Mg : 31.720 4.0% 4.0%
Phosphorus Mg : 32.940 4.1% 4.1%
Magnesium Mg : 31.720 9.1% 11.3%
Iron Mg : 0.683 6.8% 4.6%
Zinc Mg : 0.134 0.9% 1.1%
Pantothenic acid Mg : 0.370 7.4% 7.4%
Copper Mg : 0.063 3.2% 3.2%
Manganese Mg : 0.178 5.1% 5.1%
Ash Gms : 0.927
Water Gms : 109.434
Food energy KJ : 172.020
Lauric acid (12:0) Gms : 0.000
Myristic acid (14:0) Gms : 0.000
Palmitic acid (16:0) Gms : 0.018
Stearic acid (18:0) Gms : 0.002
Palmitoleic acid(16:1) Gms : 0.000
Oleic acid (18:1) Gms : 0.007
Linoleic acid (18:2/n6) Gms : 0.016 0.2% 0.3%
Linolenic acid(18:3/n3) Gms : 0.027 1.7% 2.2%
Histidine Gms : 0.016 1.7% 2.1%
Isoleucine Gms : 0.032 4.0% 5.0%
Leucine Gms : 0.046 4.2% 5.3%
Lysine Gms : 0.031 3.2% 4.0%
Methionine Gms : 0.010
Cystine Gms : 0.007
Methionine+Cystine Gms : 0.017 1.7% 2.1%
Phenylalanine Gms : 0.032
Tyrosine Gms : 0.028
Phenylalanine+Tyrosine Gms : 0.060 5.4% 6.8%
Threonine Gms : 0.024 4.4% 2.8%
Tryptophan Gms : 0.012 4.4% 5.5%
Valine Gms : 0.035 4.5% 5.6%
Arginine Gms : 0.045
Alanine Gms : 0.034
Aspartic acid Gms : 0.088
Glutamic acid Gms : 0.144
Glycine Gms : 0.031
Proline Gms : 0.029
Serine Gms : 0.032
Protein Score: 100, 46% ideal. EAA score: 1.28.
Limiting Amino Acid: Methionine+Cystine