Nutrition Facts Comparison Tool

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Nutrition Facts
Squash winter butternut cooked
Serving Size 100g
Calories 40
% Daily Value*
Total Fat 0.09g0%
    Saturated Fat 0.019g0%
Cholesterol 0mg0%
Sodium 4mg0%
Total Carbohydrate 10.5g4%
    Dietary Fiber 3.2g13%
    Sugar 2g~
Protein 0.9g~
Vitamin A223%Vitamin C25%
Calcium4%Iron3%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 11155IU223%
    Retinol equivalents 558μg~
    Retinol 0μg~
    Alpha-carotene 1130μg~
    Beta-carotene 4570μg~
    Beta-cryptoxanthin 3116μg~
Vitamin C 15.1mg25%
Vitamin D 0IU (0μg)0%
    D2 Ergocalciferol ~IU (~μg)
    D3 Cholecalciferol ~IU (~μg)
Vitamin E 1.29mg6%
Vitamin K 1μg1%
    K1 - Dihydrophylloquinone ~μg~
    K2 - Menaquinone-4 ~μg~
Vitamin B12 0μg0%
Thiamin 0.072mg5%
Riboflavin 0.017mg1%
Niacin 0.969mg5%
Pantothenic acid 0.359mg4%
Vitamin B6 0.124mg6%
Folate 19μg5%
    Folic Acid 0μg~
    Food Folate 19μg~
    Dietary Folate Equivalents 19μg~
Choline ~mg~
Lycopene 0μg~
Lutein+zeazanthin 0μg~
Minerals  %DV
Calcium 41mg4%
Iron 0.6mg3%
Magnesium 29mg7%
Phosphorus 27mg3%
Sodium 4mg0%
Potassium 284mg8%
Zinc 0.13mg1%
Copper 0.065mg3%
Manganese 0.172mg9%
Selenium 0.5μg1%
Water 87.8g~
Ash 0.72g~
Fatty Acids
Omega 3 to Omega 6 Ratio1.71
Omega 6 to Omega 3 Ratio0.58
Total Omega 3s24mg
18D3 Linolenic24mg
18D3CN3 Alpha Linolenic(ALA)~mg
18D4 Stearidonic (SDA)~mg
20D3N3 Eicosatrienoic~mg
20D5 Eicosapentaenoic(EPA)~mg
22D5 Docosapentaenoic(DPA)~mg
22D6 Docosahexaenoic(DHA)~mg
Total Omega 6s14mg
18D214mg
18D2CN6 Linoleic(LA)~mg
18D2CLA Conjugated Linoleic(CLA)~mg
18D3CN6 Gamma-linolenic (GLA)~mg
20D2CN6 Eicosadienoic~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg
20D4N6 Arachidonic (AA)~mg
22D4 Adrenic (AA)~mg
Essential Amino Acids  %RDI
Tryptophan 13mg5%
Threonine 27mg3%
Isoleucine 35mg3%
Leucine 51mg2%
Lysine 33mg2%
Methionine 11mg2%
Cystine 8mg3%
Phenylalanine 35mg4%
Tyrosine 30mg3%
Valine 39mg2%
Stats
Percent of Daily CalorieTarget
(2000 calories)
2%
Percent Water Composition 87.8%
Protein to Carb Ratio (g/g) 0.09
Nutrition Facts
Squash winter butternut raw   
Serving Size 100g
Calories 45
% Daily Value*
Total Fat 0.1g0%
    Saturated Fat 0.021g0%
Cholesterol 0mg0%
Sodium 4mg0%
Total Carbohydrate 11.7g4%
    Dietary Fiber 2g8%
    Sugar 2.2g~
Protein 1g~
Vitamin A213%Vitamin C35%
Calcium5%Iron4%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 10630IU213%
    Retinol equivalents 532μg~
    Retinol 0μg~
    Alpha-carotene 834μg~
    Beta-carotene 4226μg~
    Beta-cryptoxanthin 3471μg~
Vitamin C 21mg35%
Vitamin D 0IU (0μg)0%
    D2 Ergocalciferol ~IU (~μg)
    D3 Cholecalciferol ~IU (~μg)
Vitamin E 1.44mg7%
Vitamin K 1.1μg1%
    K1 - Dihydrophylloquinone ~μg~
    K2 - Menaquinone-4 ~μg~
Vitamin B12 0μg0%
Thiamin 0.1mg7%
Riboflavin 0.02mg1%
Niacin 1.2mg6%
Pantothenic acid 0.4mg4%
Vitamin B6 0.154mg8%
Folate 27μg7%
    Folic Acid 0μg~
    Food Folate 27μg~
    Dietary Folate Equivalents 27μg~
Choline ~mg~
Lycopene 0μg~
Lutein+zeazanthin 0μg~
Minerals  %DV
Calcium 48mg5%
Iron 0.7mg4%
Magnesium 34mg9%
Phosphorus 33mg3%
Sodium 4mg0%
Potassium 352mg10%
Zinc 0.15mg1%
Copper 0.072mg4%
Manganese 0.202mg10%
Selenium 0.5μg1%
Water 86.41g~
Ash 0.8g~
Fatty Acids
Omega 3 to Omega 6 Ratio1.63
Omega 6 to Omega 3 Ratio0.62
Total Omega 3s26mg
18D3 Linolenic26mg
18D3CN3 Alpha Linolenic(ALA)~mg
18D4 Stearidonic (SDA)0mg
20D3N3 Eicosatrienoic~mg
20D5 Eicosapentaenoic(EPA)0mg
22D5 Docosapentaenoic(DPA)0mg
22D6 Docosahexaenoic(DHA)0mg
Total Omega 6s16mg
18D216mg
18D2CN6 Linoleic(LA)~mg
18D2CLA Conjugated Linoleic(CLA)~mg
18D3CN6 Gamma-linolenic (GLA)~mg
20D2CN6 Eicosadienoic~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg
20D4N6 Arachidonic (AA)~mg
22D4 Adrenic (AA)~mg
Essential Amino Acids  %RDI
Tryptophan 14mg5%
Threonine 30mg3%
Isoleucine 39mg3%
Leucine 57mg2%
Lysine 37mg2%
Methionine 12mg2%
Cystine 9mg3%
Phenylalanine 39mg4%
Tyrosine 34mg4%
Valine 43mg2%
Stats
Percent of Daily CalorieTarget
(2000 calories)
2.25%
Percent Water Composition 86.4%
Protein to Carb Ratio (g/g) 0.09


* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Source: USDA National Nutrient Database for Standard Reference, Release 25.
Each "~" denotes a missing value.