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Unabridged nutrient values table (for scientific work)

Squash, winter, acorn, cooked, baked, with salt

RDA levels are added by us. No value means not measured. 0 means 0.

100g ← RDA 1oz. ← RDA 4oz. ← RDA cup, cubes ← RDA
Unit weight (g) 100 g 28 g 113 g 205 g
Unit weight (oz.) 3.53 oz. 1 oz. 4 oz. 7.23 oz.
Calories56kcal3% RDA15.9kcal1% RDA64kcal3% RDA115kcal6% RDA
Protein1.12g2% RDA0.318g1% RDA1.27g3% RDA2.3g5% RDA
Carbohydrate14.6g11% RDA4.13g3% RDA16.5g13% RDA30g23% RDA
Fat0.14g0% RDA0.0397g0% RDA0.159g0% RDA0.287g0% RDA
Fiber4.4g18% RDA1.25g5% RDA4.99g20% RDA9.02g36% RDA
Cholesterol0mg0% RDA0mg0% RDA0mg0% RDA0mg0% RDA
Vitamin A428IU9% RDA121IU2% RDA485IU10% RDA877IU18% RDA
Vitamin D
Vitamin E
Vitamin K
Vitamin C10.8mg18% RDA3.06mg5% RDA12.2mg20% RDA22mg37% RDA
B1 (Thiamin)0.167mg11% RDA0.0473mg3% RDA0.189mg13% RDA0.342mg23% RDA
B2 (Riboflavin)0.013mg1% RDA0.00369mg0% RDA0.0147mg1% RDA0.0267mg2% RDA
B3 (Niacin)0.881mg4% RDA0.25mg1% RDA0.999mg5% RDA1.81mg9% RDA
B5 (Pantothenic acid)0.504mg5% RDA0.143mg1% RDA0.572mg6% RDA1.03mg10% RDA
B60.194mg10% RDA0.055mg3% RDA0.22mg11% RDA0.398mg20% RDA
Folate (Folic acid)19mcg5% RDA5.39mcg1% RDA22mcg5% RDA39mcg10% RDA
B120mcg0% RDA0mcg0% RDA0mcg0% RDA0mcg0% RDA
Choline
Biotin
Calcium44mg4% RDA12.5mg1% RDA50mg5% RDA90mg9% RDA
Iron0.93mg5% RDA0.264mg1% RDA1.05mg6% RDA1.91mg11% RDA
Magnesium43mg11% RDA12.2mg3% RDA49mg12% RDA88mg22% RDA
Phosphorus45mg5% RDA12.8mg1% RDA51mg5% RDA92mg9% RDA
Zinc0.17mg1% RDA0.0482mg0% RDA0.193mg1% RDA0.349mg2% RDA
Copper0.086mg4% RDA0.0244mg1% RDA0.0975mg5% RDA0.176mg9% RDA
Manganese0.242mg12% RDA0.0686mg3% RDA0.274mg14% RDA0.496mg25% RDA
Selenium0.7mcg1% RDA0.198mcg0% RDA0.794mcg1% RDA1.44mcg2% RDA
Fluoride
Potassium437mg9% RDA124mg3% RDA496mg11% RDA896mg19% RDA
Sodium (Na)240mg10% RDA68mg3% RDA272mg11% RDA492mg21% RDA
Histidine0.021g0.00595g0.0238g0.0431g
Isoleucine0.044g0.0125g0.0499g0.0902g
Leucine0.064g0.0181g0.0726g0.131g
Lysine0.041g0.0116g0.0465g0.0841g
Methionine0.014g0.00397g0.0159g0.0287g
Phenylalanine0.044g0.0125g0.0499g0.0902g
Threonine0.033g0.00936g0.0374g0.0677g
Tryptophan0.016g0.00454g0.0181g0.0328g
Valine0.048g0.0136g0.0544g0.0984g
EPA (Omega 3)
DHA (Omega 3)
GLA (Omega 6)
Alpha Linolenic acid (may turn into Omega 3)
Linoleic Acid (may turn into Omega 6)
Betaine
Saturated fat0.029g0% RDA0.00822g0% RDA0.0329g0% RDA0.0595g0% RDA
4:0
6:0
8:0
10:0
12:00.001g0.000283g0.00113g0.00205g
13:0
14:00g0g0g0g
15:0
16:00.025g0.00709g0.0283g0.0513g
17:0
18:00.003g0.00085g0.0034g0.00615g
20:0
22:0
24:0
Fatty acids, total monounsaturated0.01g0.00283g0.0113g0.0205g
14:1
15:1
16:1 undifferentiated0.001g0.000283g0.00113g0.00205g
16:1 c
16:1 t
17:1
18:1 undifferentiated0.009g0.00255g0.0102g0.0185g
18:1 c
18:1 t
20:1
22:1 undifferentiated
22:1 c
22:1 t
24:1 c
Fatty acids, total polyunsaturated0.059g0.0167g0.0669g0.121g
18:2 undifferentiated0.022g0.00624g0.0249g0.0451g
18:2 CLAs
18:2 t,t
18:2 i
18:2 t not further defined
18:3 undifferentiated0.037g0.0105g0.042g0.0759g
18:3i
18:4
20:2 n-6 c,c
20:3 undifferentiated
20:3 n-3
20:3 n-6
20:4 undifferentiated
20:4 n-6
21:5
22:4
22:5 n-3
Trans Fat
Fatty acids, total trans-monoenoic
Fatty acids, total trans-polyenoic
Phytosterols
Stigmasterol
Campesterol
Beta-sitosterol
Cystine0.01g0.00283g0.0113g0.0205g
Tyrosine0.038g0.0108g0.0431g0.0779g
Arginine0.062g0.0176g0.0703g0.127g
Alanine0.047g0.0133g0.0533g0.0964g
Aspartic acid0.12g0.034g0.136g0.246g
Glutamic acid0.196g0.0556g0.222g0.402g
Glycine0.041g0.0116g0.0465g0.0841g
Proline0.04g0.0113g0.0454g0.082g
Serine0.044g0.0125g0.0499g0.0902g
Hydroxyproline
Alcohol, ethyl
Caffeine
Theobromine
Carotene, beta
Carotene, alpha
Cryptoxanthin, beta
Lycopene
Lutein + zeaxanthin
English Kj234kj66kj265kj480kj
Protein (adjusted)
Water83g3% AI24g1% AI94g3% AI170g6% AI
Ash1.26g0.357g1.43g2.58g
Sucrose
Glucose (dextrose)
Fructose
Lactose
Maltose
Galactose
Starch
Sugars
Folate, total19mcg5.39mcg22mcg39mcg
Folate, food19mcg5.39mcg22mcg39mcg
Folic acid0mcg0mcg0mcg0mcg
Vitamin B-12, added
Vitamin A, RAE21mcg_RAE5.95mcg_RAE24mcg_RAE43mcg_RAE
Retinol0mcg0mcg0mcg0mcg
Vitamin E, added
Tocopherol, beta
Tocopherol, gamma
Tocopherol, delta
Metabolic Equivalent per Second

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