Nutrition Facts Comparison

Food #1: Squash winter hubbard raw
Serving Size: 100 grams
Food #2: Squash winter hubbard raw
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)100g116g205g
Macronutrients
Calories4046103
Fat (%DV)0.5g
(1%)
0.58g
(1%)
1.27g
(2%)
Saturated Fat (%DV)0.103g
(1%)
0.119g
(1%)
0.262g
(1%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)8.7g
(3%)
10.1g
(3%)
22.2g
(7%)
Fiber (%DV)3.9g
(16%)
4.5g
(18%)
10g
(40%)
Net-Carbs4.8g5.6g12.2g
Sugar4g4.6g10g
Protein2g2.3g5.1g
Vitamins
Vitamin A (%DV)1367IU
(27%)
1585.72IU
(32%)
13745.25IU
(275%)
Retinol Equiv.68μg78.88μg686.75μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg1814.25μg
Beta-Carotene820μg951.2μg7339μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.07mg
(5%)
0.081mg
(5%)
0.152mg
(10%)
Vitamin B2 (%DV)
Riboflavin
0.04mg
(2%)
0.046mg
(3%)
0.096mg
(6%)
Vitamin B3 (%DV)
Niacin
0.5mg
(3%)
0.58mg
(3%)
1.144mg
(6%)
Vitamin B5 (%DV)
Pantothenic Acid
0.4mg
(4%)
0.464mg
(5%)
0.916mg
(9%)
Vitamin B6 (%DV)0.154mg
(8%)
0.179mg
(9%)
0.353mg
(18%)
Vitamin B9 (%DV)
Folate
16μg
(4%)
18.56μg
(5%)
32.8μg
(8%)
Folic Acid0μg0μg0μg
Food Folate16μg18.56μg32.8μg
Dietary Folate Equivalents16μg18.56μg32.8μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)11mg
(18%)
12.76mg
(21%)
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)0.16mg
(1%)
0.19mg
(1%)
0.41mg
(2%)
Vitamin K (%DV)1.3μg
(2%)
1.51μg
(2%)
3.28μg
(4%)
K1 - Dihydrophylloquinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
11.8mg
(2%)
13.69mg
(2%)
29.93mg
(5%)
Lycopene0μg0μg0μg
Lutein+Zeaxanthin0μg0μg0μg
Minerals
Calcium (%DV)14mg
(1%)
16.24mg
(2%)
34.85mg
(3%)
Copper (%DV)0.064mg
(3%)
0.074mg
(4%)
0.092mg
(5%)
Iron (%DV)0.4mg
(2%)
0.46mg
(3%)
0.96mg
(5%)
Potassium (%DV)320mg
(9%)
371.2mg
(11%)
733.9mg
(21%)
Phosphorus (%DV)21mg
(2%)
24.36mg
(2%)
47.15mg
(5%)
Magnesium (%DV)19mg
(5%)
22.04mg
(6%)
45.1mg
(11%)
Manganese (%DV)0.179mg
(9%)
0.208mg
(10%)
0.349mg
(17%)
Sodium (%DV)7mg
(0%)
8mg
(0%)
16mg
(1%)
Selenium (%DV)0.5μg
(1%)
0.58μg
(1%)
1.23μg
(2%)
Zinc (%DV)0.13mg
(1%)
0.15mg
(1%)
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 Ratio1.661.661.67
Omega 6 to Omega 3 Ratio0.60.60.6
Total Omega 3s131mg152mg332mg
18D3 Linolenic131mg152mg332mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapentaenoic(EPA)0mg0mg0mg
22D5 Docosapentaenoic(DPA)0mg0mg0mg
22D6 Docosahexaenoic(DHA)0mg0mg0mg
Total Omega 6s79mg92mg199mg
18D279mg92mg199mg
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
Tryptophan
(%RDI)
28mg
(10%)
32mg
(11%)
43mg
(15%)
Histidine
(%RDI)
37mg
(5%)
43mg
(6%)
57mg
(8%)
Threonine
(%RDI)
60mg
(6%)
70mg
(7%)
90mg
(9%)
Isoleucine
(%RDI)
78mg
(6%)
90mg
(6%)
119mg
(9%)
Leucine
(%RDI)
114mg
(4%)
132mg
(5%)
172mg
(6%)
Lysine
(%RDI)
74mg
(4%)
86mg
(4%)
113mg
(5%)
Methionine
(%RDI)
25mg
(3%)
29mg
(4%)
37mg
(5%)
Cystine
(%RDI)
17mg
(6%)
20mg
(7%)
27mg
(9%)
Phenylalanine
(%RDI)
78mg
(9%)
90mg
(10%)
119mg
(14%)
Tyrosine
(%RDI)
67mg
(8%)
78mg
(9%)
103mg
(12%)
Valine
(%RDI)
86mg
(5%)
100mg
(5%)
131mg
(7%)
More Amino Acids
Arginine111mg129mg168mg
Alanine84mg97mg127mg
Aspartic Acid215mg249mg326mg
Glutamic Acid350mg406mg531mg
Glycine74mg86mg113mg
Proline71mg82mg109mg
Serine78mg90mg119mg
Hydroxyproline~mg~mg~mg
Other
Ash0.8g0.93g2.03g
Water88g102.08g174.46g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
2%2.3%5.15%
Percent Water88%102.1%174.5%
Protein to Carb Ratio (g/g)0.230.230.23
* 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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