Squash, winter, hubbard, cooked, boiled, mashed, without salt 169297

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0.002	G			3313
14:0	0.001	G			5187
16:0	0.066	G			5508
16:1	0.002	G			4998
18:0	0.007	G			5592
18:1	0.025	G			5799
18:2	0.058	G			5619
18:3	0.097	G			2258
18:4	0	G
20:1	0	G
20:4	0	G
20:5 n-3 (EPA)	0	G
22:1	0	G
22:5 n-3 (DPA)	0	G
22:6 n-3 (DHA)	0	G
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	0.062	G			4362
Alcohol, ethyl	0	G
Arginine	0.082	G			4325
Ash	0.59	G			6295
Aspartic acid	0.159	G			4172
Caffeine	0	MG
Calcium, Ca	10	MG	1300	0.8%	5422
Carbohydrate, by difference	6.46	G			3992
Carotene, alpha	406	UG			75
Carotene, beta	1641	UG			156
Cholesterol	0	MG
Choline, total	8.7	MG	550	1.6%	3358
Copper, Cu	0.047	MG	0.9	5.2%	5575
Cryptoxanthin, beta	1119	UG			9
Cystine	0.013	G			4330
Energy	30	KCAL			7076
Energy	125	kJ			7094
Fatty acids, total monounsaturated	0.028	G			6049
Fatty acids, total polyunsaturated	0.156	G			5548
Fatty acids, total saturated	0.076	G			5938
Fatty acids, total trans	0	G
Fiber, total dietary	2.9	G			1329
Folate, DFE	10	UG			3072
Folate, total	10	UG			3282
Folic acid	0	UG
Glutamic acid	0.259	G			4332
Glycine	0.055	G			4321
Histidine	0.028	G			4402
Iron, Fe	0.28	MG	18	1.6%	6387
Isoleucine	0.058	G			4395
Leucine	0.084	G			4422
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	0.055	G			4496
Magnesium, Mg	13	MG	420	3.1%	5305
Manganese, Mn	0.126	MG	2.3	5.5%	2785
Methionine	0.018	G			4426
Niacin	0.334	MG	16	2.1%	5842
Pantothenic acid	0.297	MG	5	5.9%	4051
Phenylalanine	0.058	G			4397
Phosphorus, P	14	MG	1250	1.1%	6478
Potassium, K	214	MG	3400	6.3%	4073
Proline	0.053	G			4410
Protein	1.48	G			6130
Retinol	0	UG
Riboflavin	0.028	MG	1.3	2.2%	6214
Selenium, Se	0.3	UG	55	0.5%	5910
Serine	0.058	G			4381
Sodium, Na	5	MG	1500	0.3%	6565
Sugars, total including NLEA	2.93	G			2273
Theobromine	0	MG
Thiamin	0.042	MG	1.2	3.5%	5191
Threonine	0.044	G			4460
Total lipid (fat)	0.37	G			6216
Tryptophan	0.021	G			4221
Tyrosine	0.05	G			4299
Valine	0.064	G			4439
Vitamin A, IU	4005	IU			256
Vitamin A, RAE	200	UG	900	22.2%	488
Vitamin B-12	0	UG	2.4	0%
Vitamin B-12, added	0	UG
Vitamin B-6	0.103	MG	1.7	6.1%	4247
Vitamin B-9 (Folate, food)	10	UG	400	2.5%	2814
Vitamin C	6.5	MG	90	7.2%	1388
Vitamin D (D2 + D3)	0	UG
Vitamin D (D2 + D3), International Units	0	IU
Vitamin E (alpha-tocopherol)	0.12	MG			4041
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1	UG			2984
Water	91.1	G			524
Zinc, Zn	0.1	MG	11	0.9%	6375

(click on the chart to show RDI graph)

note: All nutrient measurements shown are per 100 grams (about 3 1/2 ounces) of the selected food item.