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Unabridged nutrient values table (for scientific work)

Squash, winter, acorn, cooked, boiled, mashed, without salt

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

100g ← RDA 1oz. ← RDA 4oz. ← RDA cup, mashed ← RDA
Unit weight (g) 100 g 28 g 113 g 245 g
Unit weight (oz.) 3.53 oz. 1 oz. 4 oz. 8.64 oz.
Calories34kcal2% RDA9.64kcal0% RDA39kcal2% RDA83kcal4% RDA
Protein0.67g1% RDA0.19g0% RDA0.76g2% RDA1.64g3% RDA
Carbohydrate8.79g7% RDA2.49g2% RDA9.97g8% RDA22g17% RDA
Fat0.08g0% RDA0.0227g0% RDA0.0907g0% RDA0.196g0% RDA
Fiber2.6g10% RDA0.737g3% RDA2.95g12% RDA6.37g25% RDA
Cholesterol0mg0% RDA0mg0% RDA0mg0% RDA0mg0% RDA
Vitamin A817IU16% RDA232IU5% RDA926IU19% RDA2002IU40% RDA
Vitamin D
Vitamin E
Vitamin K
Vitamin C6.5mg11% RDA1.84mg3% RDA7.37mg12% RDA15.9mg27% RDA
B1 (Thiamin)0.1mg7% RDA0.0283mg2% RDA0.113mg8% RDA0.245mg16% RDA
B2 (Riboflavin)0.008mg0% RDA0.00227mg0% RDA0.00907mg1% RDA0.0196mg1% RDA
B3 (Niacin)0.531mg3% RDA0.151mg1% RDA0.602mg3% RDA1.3mg7% RDA
B5 (Pantothenic acid)0.303mg3% RDA0.0859mg1% RDA0.344mg3% RDA0.742mg7% RDA
B60.117mg6% RDA0.0332mg2% RDA0.133mg7% RDA0.287mg14% RDA
Folate (Folic acid)11mcg3% RDA3.12mcg1% RDA12.5mcg3% RDA27mcg7% RDA
B120mcg0% RDA0mcg0% RDA0mcg0% RDA0mcg0% RDA
Choline
Biotin
Calcium26mg3% RDA7.37mg1% RDA29mg3% RDA64mg6% RDA
Iron0.56mg3% RDA0.159mg1% RDA0.635mg4% RDA1.37mg8% RDA
Magnesium26mg7% RDA7.37mg2% RDA29mg7% RDA64mg16% RDA
Phosphorus27mg3% RDA7.65mg1% RDA31mg3% RDA66mg7% RDA
Zinc0.11mg1% RDA0.0312mg0% RDA0.125mg1% RDA0.27mg2% RDA
Copper0.052mg3% RDA0.0147mg1% RDA0.059mg3% RDA0.127mg6% RDA
Manganese0.146mg7% RDA0.0414mg2% RDA0.166mg8% RDA0.358mg18% RDA
Selenium0.4mcg1% RDA0.113mcg0% RDA0.454mcg1% RDA0.98mcg1% RDA
Fluoride
Potassium263mg6% RDA75mg2% RDA298mg6% RDA644mg14% RDA
Sodium (Na)3mg0% RDA0.85mg0% RDA3.4mg0% RDA7.35mg0% RDA
Histidine0.013g0.00369g0.0147g0.0319g
Isoleucine0.026g0.00737g0.0295g0.0637g
Leucine0.038g0.0108g0.0431g0.0931g
Lysine0.025g0.00709g0.0283g0.0613g
Methionine0.008g0.00227g0.00907g0.0196g
Phenylalanine0.026g0.00737g0.0295g0.0637g
Threonine0.02g0.00567g0.0227g0.049g
Tryptophan0.01g0.00283g0.0113g0.0245g
Valine0.029g0.00822g0.0329g0.0711g
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 fat0.017g0% RDA0.00482g0% RDA0.0193g0% RDA0.0417g0% RDA
4:0
6:0
8:0
10:0
12:00g0g0g0g
13:0
14:00g0g0g0g
15:0
16:00.015g0.00425g0.017g0.0368g
17:0
18:00.002g0.000567g0.00227g0.0049g
20:0
22:0
24:0
Fatty acids, total monounsaturated0.006g0.0017g0.0068g0.0147g
14:1
15:1
16:1 undifferentiated0g0g0g0g
16:1 c
16:1 t
17:1
18:1 undifferentiated0.006g0.0017g0.0068g0.0147g
18:1 c
18:1 t
20:1
22:1 undifferentiated
22:1 c
22:1 t
24:1 c
Fatty acids, total polyunsaturated0.035g0.00992g0.0397g0.0858g
18:2 undifferentiated0.013g0.00369g0.0147g0.0319g
18:2 CLAs
18:2 t,t
18:2 i
18:2 t not further defined
18:3 undifferentiated0.022g0.00624g0.0249g0.0539g
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
Cystine0.006g0.0017g0.0068g0.0147g
Tyrosine0.023g0.00652g0.0261g0.0564g
Arginine0.037g0.0105g0.042g0.0907g
Alanine0.028g0.00794g0.0318g0.0686g
Aspartic acid0.072g0.0204g0.0816g0.176g
Glutamic acid0.118g0.0335g0.134g0.289g
Glycine0.025g0.00709g0.0283g0.0613g
Proline0.024g0.0068g0.0272g0.0588g
Serine0.026g0.00737g0.0295g0.0637g
Hydroxyproline
Alcohol, ethyl
Caffeine
Theobromine
Carotene, beta490mcg139mcg556mcg1201mcg
Carotene, alpha0mcg0mcg0mcg0mcg
Cryptoxanthin, beta0mcg0mcg0mcg0mcg
Lycopene0mcg0mcg0mcg0mcg
Lutein + zeaxanthin66mcg18.7mcg75mcg162mcg
English Kj141kj40kj160kj345kj
Protein (adjusted)
Water90g3% AI25g1% AI102g4% AI220g8% AI
Ash0.76g0.215g0.862g1.86g
Sucrose
Glucose (dextrose)
Fructose
Lactose
Maltose
Galactose
Starch
Sugars
Folate, total11mcg3.12mcg12.5mcg27mcg
Folate, food11mcg3.12mcg12.5mcg27mcg
Folic acid0mcg0mcg0mcg0mcg
Vitamin B-12, added
Vitamin A, RAE41mcg_RAE11.6mcg_RAE46mcg_RAE100mcg_RAE
Retinol0mcg0mcg0mcg0mcg
Vitamin E, added
Tocopherol, beta
Tocopherol, gamma
Tocopherol, delta
Metabolic Equivalent per Second

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