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See Nutritional Data for 100 Grams
See Nutritional Data for 1/2 CUP MASHED
Nutritional Data for 1 CUP MASHED SQUASH; WINTER, ACORN, CKD, BOILED, MASHED, W/SALT
Mean value per 245.00 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: 83.300 2.9% 3.8%
Protein Gms : 1.642 2.6% 3.3%
Total lipid (fat) Gms : 0.196 0.2% 0.3%
Carbohydrate, by diff. Gms : 21.511 4.6% 6.4%
Total saturated fat Gms : 0.042 0.1% 0.2%
Ttl monounsaturated fat Gms : 0.015
Ttl polyunsaturated fat Gms : 0.086
Cholesterol Mg : 0.000 0.0% 0.0%
Sodium Mg : 585.550 117.1% 117.1%
Vitamin A Re : 63.700 6.4% 8.0%
Vitamin A IU : 632.100
Ascorbic acid Mg : 15.925 26.5% 26.5%
Thiamin Mg : 0.245 16.3% 22.3%
Riboflavin Mg : 0.020 1.2% 1.5%
Niacin Mg : 1.301 6.8% 8.7%
Vitamin B6 Mg : 0.287 14.3% 17.9%
Folacin Mcg : 27.685 13.8% 15.4%
Vitamin B12 Mcg : 0.000 0.0% 0.0%
Potassium Mg : 644.350 32.2% 32.2%
Calcium Mg : 63.700 8.0% 8.0%
Phosphorus Mg : 66.150 8.3% 8.3%
Magnesium Mg : 63.700 18.2% 22.8%
Iron Mg : 1.372 13.7% 9.1%
Zinc Mg : 0.270 1.8% 2.2%
Pantothenic acid Mg : 0.742 14.8% 14.8%
Copper Mg : 0.127 6.4% 6.4%
Manganese Mg : 0.358 10.2% 10.2%
Ash Gms : 1.862
Water Gms : 219.765
Food energy KJ : 345.450
Lauric acid (12:0) Gms : 0.000
Myristic acid (14:0) Gms : 0.000
Palmitic acid (16:0) Gms : 0.037
Stearic acid (18:0) Gms : 0.005
Palmitoleic acid(16:1) Gms : 0.000
Oleic acid (18:1) Gms : 0.015
Linoleic acid (18:2/n6) Gms : 0.032 0.5% 0.6%
Linolenic acid(18:3/n3) Gms : 0.054 3.4% 4.5%
Histidine Gms : 0.032 3.4% 4.2%
Isoleucine Gms : 0.064 8.1% 10.1%
Leucine Gms : 0.093 8.4% 10.6%
Lysine Gms : 0.061 6.4% 8.1%
Methionine Gms : 0.020
Cystine Gms : 0.015
Methionine+Cystine Gms : 0.034 3.3% 4.2%
Phenylalanine Gms : 0.064
Tyrosine Gms : 0.056
Phenylalanine+Tyrosine Gms : 0.120 10.8% 13.6%
Threonine Gms : 0.049 8.9% 5.6%
Tryptophan Gms : 0.025 8.8% 11.1%
Valine Gms : 0.071 9.0% 11.3%
Arginine Gms : 0.091
Alanine Gms : 0.069
Aspartic acid Gms : 0.176
Glutamic acid Gms : 0.289
Glycine Gms : 0.061
Proline Gms : 0.059
Serine Gms : 0.064
Protein Score: 100, 46% ideal. EAA score: 1.28.
Limiting Amino Acid: Methionine+Cystine