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Squash, winter, all varieties, raw

Nutritional data, calories, vitamins, minerals

Quantity per 100 gr. Quantity per oz
Water 89.76 gr. 25.4 gr.
Energy 34 kcal 9.6 kcal
Energy 143 kj 40.5 kj
Protein 0.95 gr. 0.3 gr.
Total lipid (fat) 0.13 gr. 0.04 gr.
Ash 0.57 gr. 0.2 gr.
Carbohydrates 8.59 gr. 2.4 gr.
Fiber 1.5 gr. 0.4 gr.
Sugars 2.2 gr. 0.6 gr.
Calcium, Ca 28 mg 7.9 mg
Iron, Fe 0.58 mg 0.2 mg
Magnesium, Mg 14 mg 4 mg
List continued below
Phosphorus, P 23 mg 6.5 mg
Potassium, K 350 mg 99.2 mg
Sodium, Na 4 mg 1.1 mg
Zinc, Zn 0.21 mg 0.1 mg
Copper, Cu 0.07 mg 0.02 mg
Manganese, Mn 0.16 mg 0.05 mg
Selenium, Se 0.4 mcg 0.1 mcg
Vitamin C, ascorbic acid 12.3 mg 3.5 mg
Vitamin B1, Thiamin 0.03 mg 0.01 mg
Vitamin B2, Riboflavin 0.06 mg 0.02 mg
Vitamin B3, Niacin 0.5 mg 0.1 mg
Vitamin B5, Pantothenic acid 0.19 mg 0.1 mg
Vitamin B6 0.16 mg 0.04 mg
Folate, total 24 mcg 6.8 mcg
Folate, food 24 mcg 6.8 mcg
Folate, DFE 24 mcg 6.8 mcg
Choline, total 10 mg 2.8 mg
Vitamin A, IU 1367 IU 387.6 IU
Vitamin A, RAE 68 mcg 19.3 mcg
Vitamin E (alpha-tocopherol) 0.12 mg 0.03 mg
Vitamin K (phylloquinone) 1.1 mcg 0.3 mcg
Fats, saturated 0.03 gr. 0.01 gr.
Fats, monounsaturated 0.01 gr. 0 gr.
Fats, polyunsaturated 0.06 gr. 0.02 gr.
Tryptophan 0.02 gr. 0.01 gr.
Threonine 0.04 gr. 0.01 gr.
Isoleucine 0.06 gr. 0.02 gr.
Leucine 0.08 gr. 0.02 gr.
Lysine 0.05 gr. 0.02 gr.
Methionine 0.02 gr. 0.01 gr.
Cystine 0.01 gr. 0 gr.
Phenylalanine 0.06 gr. 0.02 gr.
Tyrosine 0.05 gr. 0.01 gr.
Valine 0.06 gr. 0.02 gr.
Arginine 0.08 gr. 0.02 gr.
Histidine 0.03 gr. 0.01 gr.
Alanine 0.06 gr. 0.02 gr.
Aspartic acid 0.16 gr. 0.04 gr.
Glutamic acid 0.25 gr. 0.1 gr.
Glycine 0.05 gr. 0.02 gr.
Proline 0.05 gr. 0.01 gr.
Serine 0.06 gr. 0.02 gr.
Carotene, beta 820 mcg 232.5 mcg
Lutein + zeaxanthin 38 mcg 10.8 mcg