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: Squash winter hubbard baked without salt
Serving Size: 1 cup, cubes

Food Number#1#2#3
Serving Size (Grams)100g205g205g
Macronutrients
Calories4082103
Fat (%DV)0.09g
(0%)
0.18g
(0%)
1.27g
(2%)
Saturated Fat (%DV)0.019g
(0%)
0.039g
(0%)
0.262g
(1%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)10.5g
(4%)
21.5g
(7%)
22.2g
(7%)
Fiber (%DV)3.2g
(13%)
6.6g
(26%)
10g
(40%)
Net-Carbs7.3g14.9g12.2g
Sugar2g4g10g
Protein0.9g1.8g5.1g
Vitamins
Vitamin A (%DV)11155IU
(223%)
22867.75IU
(457%)
13745.25IU
(275%)
Retinol Equiv.558μg1143.9μg686.75μg
Retinol0μg0μg0μg
Alpha-Carotene1130μg2316.5μg1814.25μg
Beta-Carotene4570μg9368.5μg7339μg
Beta-cryptoxanthin3116μg6387.8μg0μg
Vitamin B1 (%DV)
Thiamin
0.072mg
(5%)
0.148mg
(10%)
0.152mg
(10%)
Vitamin B2 (%DV)
Riboflavin
0.017mg
(1%)
0.035mg
(2%)
0.096mg
(6%)
Vitamin B3 (%DV)
Niacin
0.969mg
(5%)
1.986mg
(10%)
1.144mg
(6%)
Vitamin B5 (%DV)
Pantothenic Acid
0.359mg
(4%)
0.736mg
(7%)
0.916mg
(9%)
Vitamin B6 (%DV)0.124mg
(6%)
0.254mg
(13%)
0.353mg
(18%)
Vitamin B9 (%DV)
Folate
19μg
(5%)
38.95μg
(10%)
32.8μg
(8%)
Folic Acid0μg0μg0μg
Food Folate19μg38.95μg32.8μg
Dietary Folate Equivalents19μg38.95μg32.8μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)15.1mg
(25%)
30.96mg
(52%)
19.48mg
(32%)
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%)
0.41mg
(2%)
Vitamin K (%DV)1μg
(1%)
2.05μg
(3%)
3.28μg
(4%)
K1 - Dihydrophylloquinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
~mg
(0%)
~mg
(0%)
29.93mg
(5%)
Lycopene0μg0μg0μg
Lutein+Zeaxanthin0μg0μg0μg
Minerals
Calcium (%DV)41mg
(4%)
84.05mg
(8%)
34.85mg
(3%)
Copper (%DV)0.065mg
(3%)
0.133mg
(7%)
0.092mg
(5%)
Iron (%DV)0.6mg
(3%)
1.23mg
(7%)
0.96mg
(5%)
Potassium (%DV)284mg
(8%)
582.2mg
(17%)
733.9mg
(21%)
Phosphorus (%DV)27mg
(3%)
55.35mg
(6%)
47.15mg
(5%)
Magnesium (%DV)29mg
(7%)
59.45mg
(15%)
45.1mg
(11%)
Manganese (%DV)0.172mg
(9%)
0.353mg
(18%)
0.349mg
(17%)
Sodium (%DV)4mg
(0%)
8mg
(0%)
16mg
(1%)
Selenium (%DV)0.5μg
(1%)
1.03μg
(1%)
1.23μg
(2%)
Zinc (%DV)0.13mg
(1%)
0.27mg
(2%)
0.31mg
(2%)
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 Ratio1.711.711.67
Omega 6 to Omega 3 Ratio0.580.580.6
Total Omega 3s24mg49mg332mg
18D3 Linolenic24mg49mg332mg
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 6s14mg29mg199mg
18D214mg29mg199mg
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%)
57mg
(8%)
Isoleucine
(%RDI)
35mg
(3%)
72mg
(5%)
119mg
(9%)
Leucine
(%RDI)
51mg
(2%)
105mg
(4%)
172mg
(6%)
Lysine
(%RDI)
33mg
(2%)
68mg
(3%)
113mg
(5%)
Methionine
(%RDI)
11mg
(2%)
23mg
(3%)
37mg
(5%)
Phenylalanine
(%RDI)
35mg
(4%)
72mg
(8%)
119mg
(14%)
Threonine
(%RDI)
27mg
(3%)
55mg
(5%)
90mg
(9%)
Tryptophan
(%RDI)
13mg
(5%)
27mg
(10%)
43mg
(15%)
Valine
(%RDI)
39mg
(2%)
80mg
(4%)
131mg
(7%)
More Amino Acids
Arginine50mg103mg168mg
Alanine38mg78mg127mg
Aspartic Acid97mg199mg326mg
Cystine
(%RDI)
8mg
(3%)
16mg
(6%)
27mg
(9%)
Glutamic Acid157mg322mg531mg
Glycine33mg68mg113mg
Proline32mg66mg109mg
Serine35mg72mg119mg
Tyrosine
(%RDI)
30mg
(3%)
62mg
(7%)
103mg
(12%)
Hydroxyproline~mg~mg~mg
Other
Ash0.72g1.48g2.03g
Water87.8g179.99g174.46g
Alcohol~g~g0g
Caffeine~mg~mg0mg
Theobromine~mg~mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
2%4.1%5.15%
Percent Water87.8%180%174.5%
Protein to Carb Ratio (g/g)0.090.080.23
* 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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