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    Health benefits of Butternut squash

    By SylviaDecember 1, 2017Updated:December 1, 2017No Comments13 Mins Read
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    Butternut squash is a kind of winter squash which is inherent to North America and is believed to be cultivated in Massachusetts. The plant grows in the form of vine with a peculiar shape of an elongated bell. Scientifically it is known as Cucurbita moschata. It is a cross breed of Hubbard squash and Gooseneck squash. Butternut squash has yellow to pale brown skin with orange flesh that provides nutty flavor. It contains seeds which are edible and roasted as pumpkin seeds. When the squash ripens, the flesh color becomes more orange and its sweetness also increases. Though Butternut squash is not available all over the world, it is used in culinary purposes of Europe, South Africa and Australia. Butternut squash is used to prepare delicious meal and is rich in nutrients such as Vitamin C, Vitamin A, zinc, dietary fiber, folate, protein and potassium. It is also a vital source of antioxidants that makes it highly desirable for those looking for healthy diet.

    Butternut squash is known from other names such as Butternut Squash, Golden Cushaw, Cheese Pumpkin, Japanese Pumpkin, Musky Gourd, Melon Squash, Musky Pumpkin, Musky Winter Squash, Musky Squash, Seminole Pumpkin, Tropical Pumpkin, Winter Marrow, Winter Crookneck Squash, Winter Pumpkin, Winter Straightneck Squash, Winter Squash, Ayote, Butternut pumpkin, Canada crookneck, Canada pumpkin, China Crook-neck Squash, Crookneck pumpkin, Crookneck squash, Crookneck winter squash, Cuban pumpkin, Cushaw, Cushaw squash, Dickenson field pumpkin, Lacayote, Musky gourd, Musky winter squash, Neck pumpkin, Pumpkin, Rustyback and West Indian pumpkin.

    Plant

    Butternut squash is a monoecious and annual herb. It has slightly angular stems and 3 to 5 branched tendrils as well as shallow branched tap root system. The plant bears alternate and simple leaves broadly ovate to cordate to suborbicular measuring 20-25 × 25-30 cm having white blotches and shallowly lobate with 3 to 5 ovate or triangular lobules. Flowers are large, solitary, axillary and bright yellow to orangey to yellow. Male flowers have 16 to 18 cm pedicles with short calyx which is foliaceous and broadly campanulate to pateriform. Female flowers are ovoid, globose, cylindrical, oblate, conical, piriform and turbinate ovary having thickened style and three lobate stigmas. The fruit differs in shape and size but have smooth and rounded ribs, durable, soft rind and of variety in color uch as light green to uniform dark green. Fruit is bell shaped to cylindrical. It has light or bright orange to greenish flesh which is soft and not fibrous. Flesh contains various flattened seeds in ovate to elliptical shape measuring 8 to 21 × 5 to 11 mm with yellowish to white surface.

    Butternut squash Image Gallery
    Butternut-squash Butternut-squash
    Close-up-flower-of-Butternut-squash Close-up-flower-of-Butternut-squash
    Flower-bud-of-Butternut-squash Flower-bud-of-Butternut-squash

    Half-cut-Butternut-squash Half-cut-Butternut-squash
    Leaves-of-Butternut-squash Leaves-of-Butternut-squash
    Seeds-of-Butternut-squash Seeds-of-Butternut-squash

    Butternut-squash-juice Butternut-squash-juice
    Butternut-squash-seedlings Butternut-squash-seedlings
    Butternut-squash-recipe Butternut-squash-recipe

    Health Benefits of Butternut squash

    Butternut squash helps to promote skin heath, eye health, promote digestion, lower chronic disease, build strong bones, lower cholesterol, lower blood pressure and others. Some health benefits are discussed below:

    1. Source of antioxidants

    Butternut squash has high content of antioxidants which is a natural treatment for oxidative stress. Antioxidants act as a scavenger of free radicals which are created by various body functions. It enters the body though sun exposure, exposure to certain chemicals and processed food products. If the diet is rich in dangerous chemicals and empty calories, and if one is exposed to chemicals and sun then the free radicals cause oxidative stress. Oxidative stress is associated with large diseases and is associated with cancer. Nutrients are rich in fat soluble antioxidants which are absorbed into body when accompanied by fat sources such as olive oil and avocado oil. Butternut squash has high content of Vitamin A which is a great source of antioxidants alpha-carotene, beta carotene and beta-cryptoxanthin that are associated with lowering inflammation and prevent cancers. It also contains manganese which supports in enzyme reactions of antioxidants.

    1. Lower inflammation

    Butternut squash contains adequate amount of beta-carotene which promote immune responses and counteract diseases and illness. Vitamin A helps to boost immune system. It helps to fight autoimmune disorders and cancer. Vitamin A helps to lower inflammation which is the root problem of various diseases. Inflammation is caused by overactive immune system which attacks more. The intake of foods helps to balance immune system and lower inflammation. Butternut squash has rich content of Vitamin C which assists in prevention of colds and infections such as lung infections and pneumonia.

    1. Treatment for cancer

    Butternut squash is a cancer fighting foods which helps to lower the chances of cancer by providing the nutrients to the body which makes it healthy and able to counteract diseases as well as infections. Protein in Butternut squash assist in inhibition of growth of skin cancer cells which makes it anticancer agent. Vitamin C is helpful to treat lung and ovarian cancer

    1. Stronger bones

    It is helpful to maintain strong and healthy bones. High content of potassium is essential for stronger bones. High content of potassium is related with denser bones even in older men and postmenopausal women which suffers from brittle bones and have high chances of osteoporosis. Manganese found in butternut squash helps to prevent osteoporosis and bone health in women who have undergone through menopause. It assists in maintaining structure of bones, absorption of calcium and promote mineral density of spinal column. Vitamin C plays a vital role in collagen production that is vital to build bone mass. Other minerals such as zinc, folate and iron contribute bone health.

    1. Lowers fatigue

    Butternut squash is found to be effective in mice model in lowering fatigue and promotes exercise performance in the study. Vitamin C assist in physical performance as it promotes oxygen the body absorbs from air when you breathe when taken or eaten in conjunction with physical exertion. Foods rich in Vitamin C prevent upper respiratory infections which often takes place during marathon or heavy physical activity.

    1. Supports to lose weight

    Butternut squash is loaded with nutrients without overpowering body with calories. A serving provides 82 calories which might be a great addition to meals. Research shows that extract from Butternut squash possess anti-obesity properties which have a vital impact on cellular processes such as formation of fat called lipogenesis. An intake of manganese helps to lower weight in overweight individuals when consumed with potassium and other nutrients. It has fat fighting qualities so it is a great choice to add to ta diet. Fiber is present in Butternut squash that promotes satiety or feeling of fullness which promotes in weight management.

    1. Lower PMS

    Add Butternut squash to the diet to lower symptoms of PMS. The drugs like Midol provide relief from symptoms but provide harmful side effects. Butternut squash is considered to be a natural treatment. The deficiency of manganese causes severe pain and mood PMS symptoms. Potassium helps in prevention and alleviation of muscle cramps. Vitamin E and Vitamin K are the other nutrients  found in Butternut squash that counteract PMS.

    1. Supports vision

    Orange color in Butternut squash is due to the high content of Vitamin A which comes due to four essential types of carotenoids such as alpha carotene, beta carotene, zeaxanthin and lutein. The carotenoids (later two) work directly in retina for prevention of oxidative stress as well as macular degeneration. First two carotenoids are converted in retinol which the body could use in the form of Vitamin A.

    1. Normalize blood pressure

     Blood pressure also affects the heart health so it is very important to normalize the blood pressure. High content of potassium in Butternut squash has able to perform this function. It acts as vasodilator so it lowers tension in arteries and blood vessels by lowering the chances of heart attack, atherosclerosis, stroke, heart attack and other cardiovascular problems. A serving of butternut squash lowers blood pressure by counteracting sodium effects in diet. The healthy range of blood pressure prevents various serious health problems.

    1. Digestive health

    Butternut squash is a great source of dietary fiber that could promote digestive process and provide relief from problem such as bloating and constipation. The dietary fiber adds bulk to stool and stimulates peristaltic motion by lowering the chances of colon inflammation. Fiber helps to eliminate excess cholesterol from the body and protects the health of heart. Diet rich in fiber prevents the chances of constipation and stimulates healthy digestive tract.

    History of Butternut squash

    The butternut squash is part of the gourd family within the Curcurbita moschata varieties as well as associated with the pumpkin.

    Origin

    Indigenous peoples once thought squash was really nourishing that “they buried it together with the dead to supply them nutrition on the ultimate journey.” Squash was initially cultivated for the seeds simply because they were thought to improve fertility; however, with the development of the butternut squash, plants produced fruit which had a thicker skin, much less seeds and fewer waste. Butternut squash includes a buttery orange flesh along with a fairly sweet flavor.

    Geography

    The butternut squash is really a Native American gourd, that wasn’t generally consumed up until the Nineteenth century, however is currently “the most generally developed winter squash.” They’re grown throughout the summertime and therefore are completely season throughout October as well as November, even though they could be consumed all year round. Florida is definitely the biggest manufacturer of butternut squash in the USA.

    Types of butternut squash

    Butternut squash (Cucurbita moschata) is really a pear-shaped winter squash that you could bake, simmer, steam as well as puree. A considerable method of obtaining magnesium, calcium as well as beta-carotene, butternut squash rates full of potassium, fiber, vitamins C and A and lower in calories. Numerous types of butternut squash provide the gardener choices as to dimension, form, weight, maturation time, color, texture, flavor and shelf-life.

    1. Atlas butternut squash

    AtlasAtlas F1 Hybrid Butternut Squash creates huge standard fruit, on healthy productive plants. It really is much less vulnerable to diseases and it has an extended bearing period. Fruit weighs in at in between 5 and 8 lbs. in summer and also somewhat less in, even though well adapted to, cooler seasons. The dark orange flesh is firm, the skin is smooth and contains a fantastic life expectancy. The Atlas is fantastic for both processing as well as fresh market produce. In the butternut comparison test performed by the University of Tennessee Plateau Research and Education Center in 2007, this particular squash produced much more fruit compared to any kind of various other seven types analyzed.

    2. Avalon butternut squash

    AvalonEven though reduced average weight per fruit as opposed to Atlas, the Avalon butternut squash is much more evenly shaped as compared to various other butternut squash and it has an all-natural ability to resist mold. It matures within 88 days.

     

    3. Butternut 401 squash

    Butternut 401Butternut 401 fruit averages 3 pounds as well as mature in 80 days. Additionally, it has ability to resist powdery mold. This particular new uniform butternut squash develops on the semi-bush and is also mainly sold as fresh produce.

     

    4. Waltham Butternut

    Waltham ButternutThe Waltham Butternut squash includes a mild cream to powerful exterior as well as takes 110 days to fully develop. It is really an antique selection, meaning that the grower can easily replant the seeds from its fruit every year without dropping all of its appealing functions. Growers deliver this particular well-liked squash to marketplaces as fresh produce and its particular thicker neck as well as bulb and tough hard skin turn it into a great choice for storage.

    5. Argonaut butternut squash

    ArgonautThe burnt orange huge Argonaut includes a thicker incredibly long neck as well as weighs approximately 30 lbs. The deep orange flesh features a meaty consistency and high sugar content. Even though it needs a 140-day growing season, it features a lengthy life expectancy.

     

    6. Ultra butternut squash
    UltraThe Ultra Hybrid Premium develops in 3 months on the vine having a powerful canopy as well as creates huge yields. Every fruit has light tan exterior, bright orange, sweet, fine flesh as well as weighs from eight to ten lbs. This particular butternut squash is particularly great for digesting.

     

    7. Quantum butternut squash

    QuantumMaturation in 105 days, the Quantum Hybrid includes a smooth tan exterior and every 10-inch fruit weighs in between 3 and 4 lbs. Due to its extremely standard shape and size, thicker neck as well as small seed cavity, this particular butternut squash is really a perfect choice for boxing as well as processing.

     

    8. Butter Boy Hybrid  butternut squash

    Butter Boy Hybrid This particular variety generates 2-3 pound squash which are light orange colored, the soft flesh is bright orange and it has a nutty and incredibly sweet taste, prepared in 80 days, vining type plant, great for standard gardens.

     

    9. Burpee’s Butterbush

    Burpee's ButterbushThis particular variety is prepared in 75 days, small plants great for container or even traditional gardens, squash are 1-2 pounds, pale orange skin along with deep orange flesh, fairly sweet taste as well as buttery consistency.

     

    10. Autumn Glow butternut squash

    Autumn GlowThis particular butternut squash variety creates sturdy fruit calculating 8 inches lengthy having a golden yellow skin, the flesh is soft and somewhat sweet as well as nutty, prepared in 80 days, small plant is wonderful for both container as well as traditional gardens.

     

    Traditional uses

    • Consume seeds either fresh or roasted to provide relief from distention and abdominal cramps caused due to intestinal worms.
    • Prepare an emulsion by grounding flour and adding water.
    • It is useful to eliminate parasites and tapeworms from the body.
    • In United States, seeds are for treating intestinal infections.
    • It is used for treating kidney problems.
    • Topically flowers are used to soothe minor injuries.
    • In NW Guyana, leaves are used for treating hemorrhages.
    • An infusion made from flower is used to cure jaundice.
    • Place the crushed pulp on forehead to cure headache, tumors and on eyes for ophthalmia.

    Precautions              

    • Avoid its excessive consumption.
    • People who have known allergy should not consume butternut squash.

    How to Eat         

    • Leaves, shoots, fruit and flowers are consumed as vegetable.
    • Add leaves and shoots to stews and soups.
    • Blossoms are consumed raw or cooked.
    • In Pacific, flowers are fried with onion, fish and tomato.
    • Dip the blossoms in batter and fried.
    • Bake the fruit and cook till soft and use it in pies, stews, custards and jams.
    • Add fruit to curries.
    • Pumpkin drink is prepared with coconut milk in Pacific.
    • The dried flesh are grounded into powder and used with cereals to make cakes and breads.
    • Seeds are consumed raw, roasted or dried and serve it as snack.
    • Oil extracted from seeds is used for cooking.
    • Mash it into casseroles, soups, muffins and breads.
    • Season the grilled butternut with species such as cinnamon and nutmeg.
    • In Mexico, soup is prepared from Butternut squash by adding herbs, fruits and seafood.
    • Stuff the flowers with cheese.

    References:

    https://www.itis.gov/servlet/SingleRpt/SingleRpt?search_topic=TSN&search_value=22370#null

    https://draxe.com/butternut-squash-nutrition/

    https://www.organicfacts.net/health-benefits/vegetable/butternut-squash.html

    http://www.organicauthority.com/8-incredible-nutrition-and-health-benefits-of-butternut-

    https://www.medicalnewstoday.com/articles/284479.php

     

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    Facts of Butternut squash

    Butternut Squash Quick Facts
    Name: Butternut Squash
    Scientific Name: Cucurbita moschata 'Butternut'
    Origin Perhaps it might be originated from Southern Mexico to Central America.
    Colors Light green to uniform dark green or with cream spots
    Flesh colors Light or bright orange to greenish
    Taste Light to very sweet
    Calories 63 Kcal./cup
    Major nutrients Vitamin A (106.43%)
    Vitamin C (32.67%)
    Vitamin B6 (16.62%)
    Vitamin E (13.47%)
    Carbohydrate (12.59%)
    Health benefits Source of antioxidants, Lower inflammation, Treatment for cancer, Stronger bones, Lowers fatigue
    Name Butternut Squash
    Scientific Name Cucurbita moschata ‘Butternut’
    Native Perhaps it might be originated from Southern Mexico to Central America.
    Common/English Name Butternut Squash, Golden Cushaw, Cheese Pumpkin, Japanese Pumpkin, Musky Gourd, Melon Squash, Musky Pumpkin, Musky Winter Squash, Musky Squash, Seminole Pumpkin, Tropical Pumpkin, Winter Marrow, Winter Crookneck Squash, Winter Pumpkin, Winter Straightneck Squash, Winter Squash, Ayote, Butternut pumpkin, Canada crookneck, Canada pumpkin, China Crook-neck Squash, Crookneck pumpkin, Crookneck squash, Crookneck winter squash, Cuban pumpkin, Cushaw, Cushaw squash, Dickenson field pumpkin, Lacayote, Musky gourd, Musky winter squash, Neck pumpkin, Pumpkin, Rustyback, West Indian pumpkin
    Name in Other Languages Afrikaans: Pampoen;
    Arabic: Qar’miski, Qar’ Miskî, Qara’ Sudani;
    Argentina: Calabaza;
    Bangladesh: Mitiskumra;
    Bolivia: Joko;
    Brazil: Abóbora;
    Chinese: Fan Gua, Fan Gua TengFan Nan Gua, Fan Kua, Jin Dong Gua, Nan Kua, Nan Gua, Nan Gua Zi, Zhong Guo;
    Colombia: Tamalayota;
    Costa Rica: Calabaza De Chipre, Ayote, Calabaza Moscada;
    Czech: Tykev Pižmová;
    Danish: Centnergræskar, Krumhalsgrćskar, Kroghals, Moskusgrćskar;
    Dutch: Reuzenkalebas, Pompoen;
    Ecuador: Zapallo;
    Eastonian: Muskuskőrvits;
    Egypt: Karr Misky;
    French: Citrouille, Courge Muscarde, Courge De Chypre, Giraumon Courge Muscarde, Courge Musquée, Courge Musquée, Giraumon, Patisson;
    German: Bisam-Kürbis, Mantelsackkürbis, Bisamkürbis,
    Moschuskuerbis, Moschus-Kürbis, Speisekürbis;
    Greek: Kolokynthi I Moschomos;
    Guatemala: Calabaza De Chipre, Ayote, Calabaza Moscada;
    Hebrew: Delaat Hagina, Delaat;
    Hungarian: Pézsmatök;
    India:-
    Hindu: Kadimah, Miithaa Kadduu, Lal Kumra, Sitaphal, Mitha Kumra, Vilayati Kaddu,
    Tamil: Sura Kai;
    Indonesia:-
    Javanese: Waloh, Waluh,
    Madurese: Labuh,
    Malay: Labu,
    Sundanese: Waluh;
    Italian: Zucca Moscata, Zucca Muschiata, Zucca Moscada, Zucca Torta;
    Japanese: Kabotcha, Kabocha, Nihon Kabotcha;
    Khmer: Lo-Peu;
    Korean: Hipak;
    Laos: Fak Thoong, Fak Kham, Mak Eu;
    Malaysia:-
    Kelabit: Tatak Labu,
    Iban: Entakai Kemayau, Entekai Besai, Entekai Panjai,
    Malay: Labu, Labu Mérah, Labu Parang, Labu Manis,Labu Ambon,
    Labu Kestéla, Labu Parang, Waluh;
    Mexico: Tamalayota, Calabaza De Castilla;
    Morocco: Courge Bédouine;
    Nahuatl: Tamalayotl;
    Nigeria: Elegede;
    Norwegian: Muskatgraskar;
    Panama: Auyama;
    Papua New Guinea: Pamkin;
    Peru: Lacayote, Zapallo;
    Philippines: Kalabasa;
    Polish: Dynia Pizmowa;
    Portuguese: Abóbora Da Guiné, Abóbora Almiscarada, Abóbora Preta, Abóbora Moscata, Abóbora-Rasteira;
    Russian: Tykva Muskatnaia, Tykva Krupnoplodnaja,;
    Singapore: Labu Tukai, Labu Lemak,;
    Slovenia: Muškatna Buča;
    Spanish: Ayote, Calabaza Almiscarada, Calabaza Almisclada, Calabaza Moscada, Calabaza Amelonada, Calabaza Pellejo, Calabaza Moscada, Chicamita;
    Swedish: Bisampumpa;
    Switzerland: Courge Muscade;
    Thai: Namtao Farang, Fak Thong;
    Uganda:-
    Acholi: Kicwika, Konokono,
    Alur & Jonam: Okondo,
    Bugisu: Kimisebebe, Buziriziri,
    Kakwa: Kedi,
    Luganda: Essunsa, Ensujju,
    Madi: Ejubi, Enjubi,
    Rukiga: Kasogo, Ebishusha, Obututu,
    Teso: Ensujju, Imunyuru,
    Runyankore: Obututu,Ebishusha,
    Runyoro: Emyongo,
    Rutooro: Emyongo;
    Venezuela: Auyama;
    Vietnam: Bi Ngo, Bi Do;
    Finnish: Myskikurpitsa
    Plant Growth Habit Monoecious, scandent or climbing, annual herb
    Soil Well-drained
    Stem Slightly angular
    Leaves Alternate, simple, broadly ovate to cordate to suborbicular, 20 to 25 × 25 to 30 cm
    Flowering Season July to August
    Flower Solitary, axillary, bright yellow to orangey-yellow
    Fruit color Light green to uniform dark green or with cream spots
    Flesh color Light or bright orange to greenish
    Fruit Taste Light to very sweet
    Seed Ovate/elliptical, flattened, 8 to 21 × 5 to 11 mm, yellowish to white
    Major Nutritions Vitamin A, RAE 745 µg (106.43%)
    Vitamin C (Ascorbic acid) 29.4 mg (32.67%)
    Vitamin B6 (Pyridoxine) 0.216 mg (16.62%)
    Vitamin E (alpha-tocopherol) 2.02 mg (13.47%)
    Carbohydrate 16.37 g (12.59%)
    Manganese, Mn 0.283 mg (12.30%)
    Iron, Fe 0.98 mg (12.25%)
    Vitamin B1 (Thiamin) 0.14 mg (11.67%)
    Magnesium, Mg 48 mg (11.43%)
    Copper, Cu 0.101 mg (11.22%)
    Calories in 1 cup, cubes (140 gm) 63 Kcal.

    Butternut Squash Scientific Classification

    Scientific Name: Cucurbita moschata ‘Butternut’

    Rank Scientific Name & (Common Name)
    Kingdom Plantae (Plants)
    Subkingdom Viridiplantae
    Infrakingdom Streptophyta  (Land plants)
    Superdivision Embryophyta
    Division Tracheophyta  (Vascular plants, tracheophytes)
    Class Magnoliopsida
    Order Cucurbitales
    Family Cucurbitaceae  (Gourds, squashes, citrouilles, gourdes)
    Genus Cucurbita L. (Gourd)
    Species Cucurbita moschata Duchesne (Crookneck squash)
    Synonyms
    • Cucumis moschatus S.F.Gray
    • Cucurbita colombiana (Zhiteneva) Bukasov
    • Cucurbita hippopera Ser.
    • Cucurbita macrocarpa Gaspar.
    • Cucurbita melopepo Lour.
    • Cucurbita moschata (Duchesne ex Lam.) Duchesne ex Poir.
    • Cucurbita moschata (Duchesne ex Lam.) Duchesne ex Poiret
    • Cucurbita moschata var. colombiana Zhiteneva
    • Cucurbita moschata var. meloniiformis Makino
    • Cucurbita moschata var. toonas Makino
    • Cucurbita pepo L. var. moschata Duchesne
    • Cucurbita pepo moschata Duch. ex Lam.
    • Cucurbita pepo var. meloniformis (Carriere) Makino
    • Cucurbita pepo var. moschata Duchesne ex Lam.
    • Cucurbita pepo var. toonas Makino
    • Cucurbita spathularis Schrad.
    • Gymnopetalum calyculatum Miq.
    • Pepo eximius Sag.
    • Pepo eximius Sageret
    • Pepo indicus Burm.
    • Pepo macrocarpus Rich.
    • Pepo macrocarpus Rich. ex Spach
    • Pepo moschata (Duchesne ex Lam.) Britt.
    • Pepo moschata (Duchesne) Britt.
    • Pepo moschatus (Duch. ex Lam.) Sag.
    • Pepo moschatus Sageret
    • Raw
    • Unprepared
    • Without salt
    Nutritional value of Squash, winter, butternut, raw
    Serving Size: 1 cup, cubes, 140 g

    Calories 63 Kcal. Calories from Fat 1.26 Kcal.

     

    Proximity Amount % DV
    Water 120.97 g N/D
    Energy 63 Kcal N/D
    Energy 263 kJ N/D
    Protein 1.4 g 2.80%
    Total Fat (lipid) 0.14 g 0.40%
    Ash 1.12 g N/D
    Carbohydrate 16.37 g 12.59%
    Total dietary Fiber 2.8 g 7.37%
    Total Sugars 3.08 g N/D
    Sucrose 0.31 g N/D
    Glucose (dextrose) 1.39 g N/D
    Fructose 1.39 g N/D

     
    Minerals Amount % DV
    Calcium, Ca 67 mg 6.70%
    Iron, Fe 0.98 mg 12.25%
    Magnesium, Mg 48 mg 11.43%
    Phosphorus, P 46 mg 6.57%
    Potassium, K 493 mg 10.49%
    Sodium, Na 6 mg 0.40%
    Zinc, Zn 0.21 mg 1.91%
    Copper, Cu 0.101 mg 11.22%
    Manganese, Mn 0.283 mg 12.30%
    Selenium, Se 0.7 µg 1.27%


     
    Vitamins Amount % DV
    Water soluble Vitamins
    Vitamin B1 (Thiamin) 0.14 mg 11.67%
    Vitamin B2 (Riboflavin) 0.028 mg 2.15%
    Vitamin B3 (Niacin) 1.68 mg 10.50%
    Vitamin B5 (Pantothenic acid) 0.56 mg 11.20%
    Vitamin B6 (Pyridoxine) 0.216 mg 16.62%
    Vitamin B9 (Folate) 38 µg 9.50%
    Folic Acid 0 µg N/D
    Folate, food 38 µg N/D
    Folate, DEF 38 µg N/D
    Vitamin C (Ascorbic acid) 29.4 mg 32.67%
    Fat soluble Vitamins
    Vitamin A, RAE 745 µg 106.43%
    Vitamin A, IU 14882 IU N/D
    Beta Carotene 5916 µg N/D
    Alpha Carotene 1168 µg N/D
    Beta Cryptoxanthin 4859 µg N/D
    Vitamin E (alpha-tocopherol) 2.02 mg 13.47%
    Vitamin K (phylloquinone) 1.5 µg 1.25%

     
    Lipids Amount % DV
    Fatty acids, total saturated 0.029 g N/D
    Palmitic acid 16:00 (Hexadecanoic acid) 0.025 g N/D
    Stearic acid 18:00 (Octadecanoic acid) 0.003 g N/D
    Fatty acids, total monounsaturated 0.01 g N/D
    Oleic acid 18:1 (octadecenoic acid) 0.01 g N/D
    Fatty acids, total polyunsaturated 0.059 g N/D
    Linoleic acid 18:2 (octadecadienoic acid) 0.022 g N/D
    Linolenic acid 18:3 (Octadecatrienoic acid) 0.036 g N/D

     
    Amino acids Amount % DV
    Tryptophan 0.02 g 4.55%
    Threonine 0.042 g 2.39%
    Isoleucine 0.055 g 3.29%
    Leucine 0.08 g 2.16%
    Lysine 0.052 g 1.56%
    Methionine 0.017 g N/D
    Cystine 0.013 g N/D
    Phenylalanine 0.055 g N/D
    Tyrosine 0.048 g N/D
    Valine 0.06 g 2.84%
    Arginine 0.078 g N/D
    Histidine 0.027 g 2.19%
    Alanine 0.059 g N/D
    Aspartic acid 0.15 g N/D
    Glutamic acid 0.245 g N/D
    Glycine 0.052 g N/D
    Proline 0.05 g N/D
    Serine 0.055 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.

     

    Source:
    https://ndb.nal.usda.gov/

    Nutritional value of Squash, winter, butternut, frozen, unprepared
    Serving Size:1 package (12 oz), 340 g

    Calories 194 Kcal. Calories from Fat 3.06 Kcal.

     

    Proximity Amount % DV
    Water 280.5 g N/D
    Energy 194 Kcal N/D
    Protein 5.98 g 11.96%
    Total Fat (lipid) 0.34 g 0.97%
    Carbohydrate 48.99 g 37.68%
    Total dietary Fiber 4.4 g 11.58%
    Total Sugars 9.62 g N/D

     
    Minerals Amount % DV
    Calcium, Ca 99 mg 9.90%
    Iron, Fe 2.99 mg 37.38%
    Magnesium, Mg 48 mg 11.43%
    Phosphorus, P 75 mg 10.71%
    Potassium, K 721 mg 15.34%
    Sodium, Na 7 mg 0.47%
    Zinc, Zn 0.58 mg 5.27%


     
    Vitamins Amount % DV
    Water soluble Vitamins
    Vitamin B1 (Thiamin) 0.306 mg 25.50%
    Vitamin B2 (Riboflavin) 0.201 mg 15.46%
    Vitamin B3 (Niacin) 2.516 mg 15.73%
    Vitamin B6 (Pyridoxine) 0.374 mg 28.77%
    Folate, DEF 82 µg N/D
    Vitamin C (Ascorbic acid) 21.1 mg 23.44%
    Fat soluble Vitamins
    Vitamin A, RAE 816 µg 116.57%
    Vitamin A, IU 16286 IU N/D
    Vitamin E (alpha-tocopherol) 6.29 mg 41.93%
    Vitamin K (phylloquinone) 4.8 µg 4.00%

     
    Lipids Amount % DV
    Fatty acids, total saturated 0.071 g N/D
    Fatty acids, total monounsaturated 0.024 g N/D
    Fatty acids, total polyunsaturated 0.143 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.

     

    Source:
    https://ndb.nal.usda.gov/

    Nutritional value of Squash, winter, butternut, cooked, baked, without salt
    Serving Size:1 cup, cubes, 205 g

    Calories 82 Kcal. Calories from Fat 1.62 Kcal.

     

    Proximity Amount % DV
    Water 179.99 g N/D
    Energy 82 Kcal N/D
    Energy 342 kJ N/D
    Protein 1.84 g 3.68%
    Total Fat (lipid) 0.18 g 0.51%
    Ash 1.48 g N/D
    Carbohydrate 21.5 g 16.54%
    Total dietary Fiber 6.6 g 17.37%
    Total Sugars 4.04 g N/D

     
    Minerals Amount % DV
    Calcium, Ca 84 mg 8.40%
    Iron, Fe 1.23 mg 15.38%
    Magnesium, Mg 59 mg 14.05%
    Phosphorus, P 55 mg 7.86%
    Potassium, K 582 mg 12.38%
    Sodium, Na 8 mg 0.53%
    Zinc, Zn 0.27 mg 2.45%
    Copper, Cu 0.133 mg 14.78%
    Manganese, Mn 0.353 mg 15.35%
    Selenium, Se 1 µg 1.82%


     
    Vitamins Amount % DV
    Water soluble Vitamins
    Vitamin B1 (Thiamin) 0.148 mg 12.33%
    Vitamin B2 (Riboflavin) 0.035 mg 2.69%
    Vitamin B3 (Niacin) 1.986 mg 12.41%
    Vitamin B5 (Pantothenic acid) 0.736 mg 14.72%
    Vitamin B6 (Pyridoxine) 0.254 mg 19.54%
    Vitamin B9 (Folate) 39 µg 9.75%
    Folic Acid 0 µg N/D
    Folate, food 39 µg N/D
    Folate, DEF 39 µg N/D
    Vitamin C (Ascorbic acid) 31 mg 34.44%
    Fat soluble Vitamins
    Vitamin A, RAE 1144 µg 163.43%
    Vitamin A, IU 22868 IU N/D
    Beta Carotene 9368 µg N/D
    Alpha Carotene 2316 µg N/D
    Beta Cryptoxanthin 6388 µg N/D
    Vitamin E (alpha-tocopherol) 2.64 mg 17.60%
    Vitamin K (phylloquinone) 2 µg 1.67%

     
    Lipids Amount % DV
    Fatty acids, total saturated 0.039 g N/D
    Palmitic acid 16:00 (Hexadecanoic acid) 0.033 g N/D
    Stearic acid 18:00 (Octadecanoic acid) 0.004 g N/D
    Fatty acids, total monounsaturated 0.014 g N/D
    Oleic acid 18:1 (octadecenoic acid) 0.014 g N/D
    Fatty acids, total polyunsaturated 0.078 g N/D
    Linoleic acid 18:2 (octadecadienoic acid) 0.029 g N/D
    Linolenic acid 18:3 (Octadecatrienoic acid) 0.049 g N/D

     
    Amino acids Amount % DV
    Tryptophan 0.027 g 6.14%
    Threonine 0.055 g 3.13%
    Isoleucine 0.072 g 4.31%
    Leucine 0.105 g 2.84%
    Lysine 0.068 g 2.03%
    Methionine 0.023 g N/D
    Cystine 0.016 g N/D
    Phenylalanine 0.072 g N/D
    Tyrosine 0.061 g N/D
    Valine 0.08 g 3.79%
    Arginine 0.102 g N/D
    Histidine 0.035 g 2.84%
    Alanine 0.078 g N/D
    Aspartic acid 0.199 g N/D
    Glutamic acid 0.322 g N/D
    Glycine 0.068 g N/D
    Proline 0.066 g N/D
    Serine 0.072 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.

     

    Source:
    https://ndb.nal.usda.gov/

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