Acorn Winter Squash
Squash, winter, acorn, raw- USDA Link
- USDA FoodData Central
- USDA Category
- Vegetables and Vegetable Products
- Food Groups
-
- Diets
-
Vegetarian Vegan Pescatarian
- Nutrient Count
- 70
- Non-Zero Nutrient Count
- 57
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Nutrition Data
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General
| Weight | 431 g |
| Energy | 172 kcal |
| Carbohydrate | 44.91 g |
| Fat | 0.43 g |
| Protein | 3.45 g |
| Water | 378.33 g |
| Non-Water | 52.67 g |
| Fiber | 6.5 g |
| Ash | 3.88 g |
| Alcohol | - g |
| Caffeine | - mg |
| Theobromine | - mg |
* % based on Daily Value targets
Energy from
|
Carbohydrate
An estimate of the calories provided by the carbohydrate in this food.
|
157 kcal |
|
Starch
An estimate of the calories provided by the starch in this food.
|
- kcal |
|
Sugars
An estimate of the calories provided by the sugar in this food.
|
157 kcal |
|
Fat
An estimate of the calories provided by the fat in this food.
|
3 kcal |
|
Saturated Fat
An estimate of the calories provided by the saturated fat in this food.
|
1 kcal |
|
Monounsaturated Fat
An estimate of the calories provided by the monounsaturated fat in this food.
|
0 kcal |
|
Polyunsaturated Fat
An estimate of the calories provided by the polyunsaturated fat in this food.
|
1 kcal |
|
Protein
An estimate of the calories provided by the protein in this food.
|
12 kcal |
* % based on Daily Value targets
Composite
|
Amino Acid Score
The lowest percentage when the essential amino acids in this food are divided by those found in whole egg protein (and multiplied by 100). Requires a complete amino acid profile.
|
40.94 % |
|
Micronutrients
The percentage of the selected nutrient target's intake of all micronutrients that is in this food. Note: because the USDA database is missing values for several nutrients, this value will never be 100%.
|
13.87 % |
|
Vitamins
The percentage of the selected nutrient target's intake of all vitamins that is in this food. Note: because the USDA database is missing values for biotin, this value will never be 100%.
|
17.35 % |
|
B Vitamins
The percentage of the selected nutrient target's intake of B vitamins that is in this food. Note: because the USDA database is missing values for biotin, this value will never be 100%.
|
20.54 % |
|
Fat Soluble Vitamins
The percentage of the selected nutrient target's intake of fat soluble vitamins that is in this food. Each nutrient is weighted equally.
|
2.15 % |
|
Minerals
The percentage of the selected nutrient target's intake of all minerals that is in this food. Note: because the USDA database is missing values for several minerals, this value will never be 100%.
|
11.78 % |
|
Electrolytes
The percentage of the selected nutrient target's intake of the electrolyte minerals that is in this food. Each nutrient is weighted equally.
|
19.04 % |
* % based on Daily Value targets
Minerals
| Calcium | (10.9%) 142 mg |
| Iron | (16.8%) 3.02 mg |
| Magnesium | (32.8%) 138 mg |
| Phosphorus | (12.4%) 155 mg |
| Potassium | (31.8%) 1496 mg |
| Sodium | (0.6%) 13 mg |
| Zinc | (5.1%) 0.56 mg |
| Copper | (31.1%) 0.28 mg |
| Manganese | (31.3%) 0.72 mg |
| Selenium | (3.9%) 2.2 μg |
| Fluoride | - μg |
* % based on Daily Value targets
Vitamins
| Vitamin B1 | (50.3%) 0.603 mg |
| Vitamin B2 | (3.3%) 0.043 mg |
| Vitamin B3 | (18.9%) 3.017 mg |
| Vitamin B5 | (34.5%) 1.724 mg |
| Vitamin B6 | (39.0%) 0.664 mg |
| Vitamin B12 | (0.0%) 0 μg |
| Folate | (18.3%) 73 μg DFE |
| Folate, food | 73 μg |
| Folic acid | 0 μg |
| Vitamin C | (52.7%) 47.4 mg |
| Choline | - mg |
| Betaine | - mg |
| Vitamin A | 1582 IU |
| Vitamin A | (8.6%) 78 μg RAE |
| Retinol | 0 μg |
| Beta-Carotene | 948 μg |
| Alpha-Carotene | 0 μg |
| Beta-Cryptoxanthin | 0 μg |
| Lycopene | 0 μg |
| Lutein and zeaxanthin | 164 μg |
| Vitamin D | 0 IU |
| Vitamin D | (0.0%) 0 μg |
| Vitamin D2 | - μg |
| Vitamin D3 | - μg |
| Vitamin E | - mg |
| Alpha-Tocopherol | - mg |
| Beta-Tocopherol | - mg |
| Gamma-Tocopherol | - mg |
| Delta-Tocopherol | - mg |
| Alpha-Tocotrienol | - mg |
| Beta-Tocotrienol | - mg |
| Gamma-Tocotrienol | - mg |
| Delta-Tocotrienol | - mg |
| Vitamin K | - μg |
| Vitamin K1 | - μg |
| Vitamin K1 Hydrogenated | - μg |
| Vitamin K2 MK-4 | - μg |
* % based on Daily Value targets
Protein
| Protein | 3.45 g |
| Alanine | 0.142 g |
| Arginine | 0.19 g |
| Aspartic acid | 0.371 g |
| Cystine | 0.03 g |
| Glutamic acid | 0.603 g |
| Glycine | 0.125 g |
| Histidine | 0.065 g |
| Isoleucine | 0.134 g |
| Leucine | 0.194 g |
| Lysine | 0.125 g |
| Methionine | 0.043 g |
| Phenylalanine | 0.134 g |
| Proline | 0.121 g |
| Serine | 0.134 g |
| Threonine | 0.103 g |
| Tryptophan | 0.047 g |
| Tyrosine | 0.116 g |
| Valine | 0.147 g |
| Hydroxyproline | - g |
* % based on Daily Value targets
Carbohydrates
| Carbohydrate | 44.91 g |
|
Net Carbohydrate
Total carbohydrate minus fiber.
|
38.45 g |
| Fiber | 6.5 g |
| Starch | - g |
| Sugars | - g |
| Sucrose | - g |
| Glucose | - g |
| Fructose | - g |
| Lactose | - g |
| Maltose | - g |
| Galactose | - g |
* % based on Daily Value targets
Lipids
| Fat | 0.43 g |
| Saturated Fat | 0.091 g |
| Butyric Acid | - g |
| Caproic Acid | - g |
| Caprylic Acid | - g |
| Capric Acid | - g |
| Lauric Acid | 0 g |
| Tridecylic Acid | - g |
| Myristic Acid | 0 g |
| Pentadecylic Acid | - g |
| Palmitic Acid | 0.078 g |
| Margaric Acid | - g |
| Stearic Acid | 0.009 g |
| Arachidic Acid | - g |
| Behenic Acid | - g |
| Lignoceric Acid | - g |
| Monounsaturated Fat | 0.03 g |
| Myristoleic Acid | - g |
| Pentadecenoic Acid | - g |
| 16:1 undifferentiated | 0 g |
| Palmitoleic Acid | - g |
| 16:1 trans | - g |
| Heptadecenoic Acid | - g |
| 18:1 undifferentiated | 0.03 g |
| Oleic Acid | - g |
| 18:1 trans | - g |
| Vaccenic Acid | - g |
| Gadoleic Acid | - g |
| 22:1 undifferentiated | - g |
| Erucic Acid | - g |
| 22:1 trans | - g |
| Nervonic Acid | - g |
| Polyunsaturated Fat | 0.181 g |
| 18:2 undifferentiated | 0.069 g |
| Linoleic Acid | - g |
| CLA | - g |
| 18:2 (mixed isomers) | - g |
| 18:2 trans, not further defined | - g |
| 18:2 trans, trans | - g |
| 18:3 undifferentiated | 0.112 g |
| Alpha-linolenic Acid | - g |
| Gamma-linolenic Acid | - g |
| 18:3 (mixed isomers) | - g |
| Parinaric Acid | - g |
| Eicosadienoic Acid | - g |
| 20:3 undifferentiated | - g |
| 20:3 (n-3) | - g |
| 20:3 (n-6) | - g |
| 20:4 undifferentiated | - g |
| Arachidonic | - g |
| EPA | - g |
| 21:5 | - g |
| 22:4 | - g |
| DPA | - g |
| DHA | - g |
| Trans Fat | 0 g |
| Monoenoic Trans Fat | - g |
| Polyenoic Trans Fat | - g |
| Cholesterol | 0 mg |
| Phytosterols | - mg |
| Stigmasterol | - mg |
| Campesterol | - mg |
| Beta-Sitosterol | - mg |
* % based on Daily Value targets