Squash, winter, all varieties, cooked, baked, with salt 170127

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0.002	G			3313
14:0	0.001	G			5187
16:0	0.062	G			5547
16:1	0.002	G			4998
18:0	0.007	G			5592
18:1	0.024	G			5819
18:2	0.055	G			5646
18:3	0.092	G			2330
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	0.037	G			4538
Alcohol, ethyl	0	G
Arginine	0.049	G			4544
Ash	0.69	G			6033
Aspartic acid	0.095	G			4429
Betaine	0.2	MG			1779
Caffeine	0	MG
Calcium, Ca	22	MG	1300	1.7%	3457
Carbohydrate, by difference	8.85	G			3597
Carotene, alpha	682	UG			51
Carotene, beta	2793	UG			113
Cholesterol	0	MG
Choline, total	10.6	MG	550	1.9%	3194
Copper, Cu	0.082	MG	0.9	9.1%	3845
Cryptoxanthin, beta	0	UG
Cystine	0.008	G			4467
Energy	37	KCAL			6901
Energy	154	kJ			6921
Fatty acids, total monounsaturated	0.026	G			6079
Fatty acids, total polyunsaturated	0.147	G			5599
Fatty acids, total saturated	0.072	G			5967
Fatty acids, total trans	0	G
Fiber, total dietary	2.8	G			1382
Folate, DFE	20	UG			2168
Folate, total	20	UG			2310
Folic acid	0	UG
Glutamic acid	0.155	G			4515
Glycine	0.033	G			4503
Histidine	0.017	G			4583
Iron, Fe	0.44	MG	18	2.4%	5853
Isoleucine	0.035	G			4544
Leucine	0.05	G			4569
Lutein + zeaxanthin	1415	UG			120
Lycopene	0	UG
Lysine	0.033	G			4653
Magnesium, Mg	13	MG	420	3.1%	5305
Manganese, Mn	0.187	MG	2.3	8.1%	2313
Methionine	0.011	G			4568
Niacin	0.495	MG	16	3.1%	5477
Pantothenic acid	0.234	MG	5	4.7%	4439
Phenylalanine	0.035	G			4550
Phosphorus, P	19	MG	1250	1.5%	6292
Potassium, K	241	MG	3400	7.1%	3631
Proline	0.032	G			4543
Protein	0.89	G			6494
Retinol	0	UG
Riboflavin	0.067	MG	1.3	5.2%	5254
Selenium, Se	0.4	UG	55	0.7%	5728
Serine	0.035	G			4545
Sodium, Na	237	MG	1500	15.8%	2474
Sugars, total including NLEA	3.3	G			2155
Theobromine	0	MG
Thiamin	0.016	MG	1.2	1.3%	6306
Threonine	0.027	G			4607
Total lipid (fat)	0.35	G			6245
Tryptophan	0.013	G			4412
Tyrosine	0.03	G			4453
Valine	0.038	G			4585
Vitamin A, IU	5223	IU			197
Vitamin A, RAE	261	UG	900	29%	402
Vitamin B-12	0	UG	2.4	0%
Vitamin B-12, added	0	UG
Vitamin B-6	0.161	MG	1.7	9.5%	3395
Vitamin B-9 (Folate, food)	20	UG	400	5%	1668
Vitamin C	1.8	MG	90	2%	2098
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)	4.4	UG			1341
Water	89.21	G			736
Zinc, Zn	0.22	MG	11	2%	5862

(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.