Nutrition Facts Comparison

Food #1: Squash winter butternut cooked baked without salt
Serving Size: 100 grams
Food #2: Squash winter butternut cooked baked without salt
Serving Size: 1 cup, cubes
Food #3: Pumpkin cooked boiled drained without salt
Serving Size: 1 cup, mashed

Food Number#1#2#3
Serving Size (Grams)100g205g245g
Macronutrients
Calories408249
Fat (%DV)0.09g
(0%)
0.18g
(0%)
0.17g
(0%)
Saturated Fat (%DV)0.019g
(0%)
0.039g
(0%)
0.091g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)10.5g
(4%)
21.5g
(7%)
12g
(4%)
Fiber (%DV)3.2g
(13%)
6.6g
(26%)
2.7g
(11%)
Net-Carbs7.3g14.9g9.3g
Sugar2g4g5.1g
Protein0.9g1.8g1.8g
Vitamins
Vitamin A (%DV)11155IU
(223%)
22867.75IU
(457%)
14099.75IU
(282%)
Retinol Equiv.558μg1143.9μg705.6μg
Retinol0μg0μg0μg
Alpha-Carotene1130μg2316.5μg6651.75μg
Beta-Carotene4570μg9368.5μg5135.2μg
Beta-cryptoxanthin3116μg6387.8μg0μg
Vitamin B1 (%DV)
Thiamin
0.072mg
(5%)
0.148mg
(10%)
0.076mg
(5%)
Vitamin B2 (%DV)
Riboflavin
0.017mg
(1%)
0.035mg
(2%)
0.191mg
(11%)
Vitamin B3 (%DV)
Niacin
0.969mg
(5%)
1.986mg
(10%)
1.012mg
(5%)
Vitamin B5 (%DV)
Pantothenic Acid
0.359mg
(4%)
0.736mg
(7%)
0.492mg
(5%)
Vitamin B6 (%DV)0.124mg
(6%)
0.254mg
(13%)
0.108mg
(5%)
Vitamin B9 (%DV)
Folate
19μg
(5%)
38.95μg
(10%)
22.05μg
(6%)
Folic Acid0μg0μg0μg
Food Folate19μg38.95μg22.05μg
Dietary Folate Equivalents19μg38.95μg22.05μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)15.1mg
(25%)
30.96mg
(52%)
11.52mg
(19%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
0IU
0μg
(0%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin E (%DV)1.29mg
(6%)
2.64mg
(13%)
1.96mg
(9%)
Vitamin K (%DV)1μg
(1%)
2.05μg
(3%)
1.96μg
(2%)
K1 - Dihydrophylloquinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
~mg
(0%)
~mg
(0%)
15.19mg
(3%)
Lycopene0μg0μg0μg
Lutein+Zeaxanthin0μg0μg2484.3μg
Minerals
Calcium (%DV)41mg
(4%)
84.05mg
(8%)
36.75mg
(4%)
Copper (%DV)0.065mg
(3%)
0.133mg
(7%)
0.223mg
(11%)
Iron (%DV)0.6mg
(3%)
1.23mg
(7%)
1.4mg
(8%)
Potassium (%DV)284mg
(8%)
582.2mg
(17%)
563.5mg
(16%)
Phosphorus (%DV)27mg
(3%)
55.35mg
(6%)
73.5mg
(7%)
Magnesium (%DV)29mg
(7%)
59.45mg
(15%)
22.05mg
(6%)
Manganese (%DV)0.172mg
(9%)
0.353mg
(18%)
0.218mg
(11%)
Sodium (%DV)4mg
(0%)
8mg
(0%)
2mg
(0%)
Selenium (%DV)0.5μg
(1%)
1.03μg
(1%)
0.49μg
(1%)
Zinc (%DV)0.13mg
(1%)
0.27mg
(2%)
0.56mg
(4%)
Carbs and Sugars
Starch~g~g~g
Sucrose~g~g~g
Glucose~g~g~g
Fructose~g~g~g
Lactose~g~g~g
Maltose~g~g~g
Galactose~g~g~g
Fatty Acids
Omega 3 to Omega 6 Ratio1.711.711
Omega 6 to Omega 3 Ratio0.580.581
Total Omega 3s24mg49mg5mg
18D3 Linolenic24mg49mg5mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)mgmg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapentaenoic(EPA)~mg~mg0mg
22D5 Docosapentaenoic(DPA)~mg~mg0mg
22D6 Docosahexaenoic(DHA)~mg~mg0mg
Total Omega 6s14mg29mg5mg
18D214mg29mg5mg
18D2CN6 Linoleic(LA)~mg~mg~mg
18D2CLA Conjugated Linoleic(CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic~mg~mg~mg
20D3N6 Di-homo-
gamma-linolenic (DGLA)
~mg~mg~mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)~mg~mg~mg
Essential Amino Acids
Histidine
(%RDI)
17mg
(2%)
35mg
(5%)
27mg
(4%)
Isoleucine
(%RDI)
35mg
(3%)
72mg
(5%)
56mg
(4%)
Leucine
(%RDI)
51mg
(2%)
105mg
(4%)
83mg
(3%)
Lysine
(%RDI)
33mg
(2%)
68mg
(3%)
96mg
(5%)
Methionine
(%RDI)
11mg
(2%)
23mg
(3%)
20mg
(3%)
Phenylalanine
(%RDI)
35mg
(4%)
72mg
(8%)
56mg
(6%)
Threonine
(%RDI)
27mg
(3%)
55mg
(5%)
51mg
(5%)
Tryptophan
(%RDI)
13mg
(5%)
27mg
(10%)
22mg
(8%)
Valine
(%RDI)
39mg
(2%)
80mg
(4%)
61mg
(3%)
More Amino Acids
Arginine50mg103mg96mg
Alanine38mg78mg49mg
Aspartic Acid97mg199mg181mg
Cystine
(%RDI)
8mg
(3%)
16mg
(6%)
5mg
(2%)
Glutamic Acid157mg322mg326mg
Glycine33mg68mg47mg
Proline32mg66mg47mg
Serine35mg72mg78mg
Tyrosine
(%RDI)
30mg
(3%)
62mg
(7%)
74mg
(8%)
Hydroxyproline~mg~mg~mg
Other
Ash0.72g1.48g1.52g
Water87.8g179.99g229.54g
Alcohol~g~g0g
Caffeine~mg~mg0mg
Theobromine~mg~mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
2%4.1%2.45%
Percent Water87.8%180%229.5%
Protein to Carb Ratio (g/g)0.090.080.15
* 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 28.
Each "~" denotes a missing value.


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