Squash, winter, hubbard, cooked, boiled, mashed, without salt

Serving Size: 1 Cup, 236 g

Calories 71 Kcal. Calories from Fat 7.83 Kcal.

Proximity Amount % DV
Water 215 g N/D
Energy 71 Kcal N/D
Energy 295 kJ N/D
Protein 3.49 g 6.98%
Total Fat (lipid) 0.87 g 2.49%
Ash 1.39 g N/D
Carbohydrate 15.25 g 11.73%
Total dietary Fiber 6.8 g 17.89%
Total Sugars 6.91 g N/D

Minerals Amount % DV
Calcium, Ca 24 mg 2.40%
Iron, Fe 0.66 mg 8.25%
Magnesium, Mg 31 mg 7.38%
Phosphorus, P 33 mg 4.71%
Potassium, K 505 mg 10.74%
Sodium, Na 12 mg 0.80%
Zinc, Zn 0.24 mg 2.18%
Copper, Cu 0.111 mg 12.33%
Manganese, Mn 0.297 mg 12.91%
Selenium, Se 0.7 µg 1.27%

Vitamins Amount % DV
Water soluble Vitamins
Vitamin B1 (Thiamin) 0.099 mg 8.25%
Vitamin B2 (Riboflavin) 0.066 mg 5.08%
Vitamin B3 (Niacin) 0.788 mg 4.93%
Vitamin B5 (Pantothenic acid) 0.701 mg 14.02%
Vitamin B6 (Pyridoxine) 0.243 mg 18.69%
Vitamin B9 (Folate) 24 µg 6.00%
Folate, food 24 µg N/D
Folate, DEF 24 µg N/D
Choline 20.5 mg 3.73%
Vitamin C (Ascorbic acid) 15.3 mg 17.00%
Fat soluble Vitamins
Vitamin A, RAE 472 µg 67.43%
Vitamin A, IU 9452 IU N/D
Beta Carotene 3873 µg N/D
Alpha Carotene 958 µg N/D
Beta Cryptoxanthin 2641 µg N/D
Vitamin E (alpha-tocopherol) 0.28 mg 1.87%
Vitamin K (phylloquinone) 2.4 µg 2.00%

Lipids Amount % DV
Fatty acids, total saturated 0.179 g N/D
Lauric acid (dodecanoic acid) 12:00 0.005 g N/D
Myristic acid  14:00(Tetradecanoic acid) 0.002 g N/D
Palmitic acid 16:00 (Hexadecanoic acid) 0.156 g N/D
Fatty acids, total monounsaturated 0.066 g N/D
Palmitoleic acid 16:1 (hexadecenoic acid) 0.005 g N/D
Oleic acid 18:1 (octadecenoic acid) 0.059 g N/D
Fatty acids, total polyunsaturated 0.368 g N/D
Linoleic acid 18:2 (octadecadienoic acid) 0.137 g N/D
Linolenic acid 18:3 (Octadecatrienoic acid) 0.229 g N/D

Amino Acids Amount % DV
Tryptophan 0.05 g 11.36%
Threonine 0.104 g 5.91%
Isoleucine 0.137 g 8.19%
Leucine 0.198 g 5.36%
Lysine 0.13 g 3.89%
Methionine 0.042 g N/D
Cystine 0.031 g N/D
Phenylalanine 0.137 g N/D
Tyrosine 0.118 g N/D
Valine 0.151 g 7.15%
Arginine 0.194 g N/D
Histidine 0.066 g 5.36%
Alanine 0.146 g N/D
Aspartic acid 0.375 g N/D
Glutamic acid 0.611 g N/D
Glycine 0.13 g N/D
Proline 0.125 g N/D
Serine 0.137 g N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.