Squash, winter, butternut, frozen, cooked, boiled, with salt
1 cup, mashed (240 g): 94 kcal, 3 g protein, 24.1 g carbohydrate and 0.2 g fat.
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Nutrition Facts
Serving size1 cup, mashed (240 g)
Amount per serving
Calories90
% Daily Value*
| Total Fat 0g | 0% |
|---|---|
| Saturated Fat 0g | 0% |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 570mg | 25% |
| Total Carbohydrate 24g | 9% |
| Dietary Fiber — | |
| Total Sugars — | |
| Includes Added Sugars — | |
| Protein 3g | 6% |
| Vitamin D 0mcg | 0% |
| Calcium 50mg | 4% |
| Iron 1.4mg | 8% |
| Potassium 320mg | 6% |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Estimated values. — means USDA has no value; ≥ is a lower bound. Source: USDA FoodData Central. Disclaimer.
What 1 cup, mashed (240 g) gives you
High in Vitamin A (45% DV)
Low in total fat, saturated fat, cholesterol
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Where the calories come from
11% protein · 88% carbohydrate · 1% fat
- Protein
- 3 g 11%
- Carbs
- 24 g 88%
- Fat
- 0 g 1%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 90% of foods
- Protein: more than 18% of foods
- Total fat: less than 95% of foods
- Carbohydrate: more than 55% of foods
- Sodium: less than 33% of foods
All nutrients (48)
Amounts for 1 cup, mashed (240 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 93.6 kcal | 39 kcal | |
| Protein | 2.95 g | 1.23 g | 6% |
| Carbohydrate | 24.1 g | 10 g | 9% |
| Water | 211 g | 87.8 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 0.168 g | 0.07 g | 0% |
| Saturated fat | 0.034 g | 0.014 g | 0% |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | 0.012 g | 0.005 g | |
| Polyunsaturated fat | 0.07 g | 0.029 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 45.6 mg | 19 mg | 4% |
| Iron | 1.39 mg | 0.58 mg | 8% |
| Magnesium | 21.6 mg | 9 mg | 5% |
| Phosphorus | 33.6 mg | 14 mg | 3% |
| Potassium | 319 mg | 133 mg | 7% |
| Sodium | 571 mg | 238 mg | 25% |
| Zinc | 0.288 mg | 0.12 mg | 3% |
| Copper | 0.086 mg | 0.036 mg | 10% |
| Manganese | 0.415 mg | 0.173 mg | 18% |
| Selenium | 1.2 mcg | 0.5 mcg | 2% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 401 mcg | 167 mcg | 45% |
| Vitamin C | 8.4 mg | 3.5 mg | 9% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Thiamin (B1) | 0.12 mg | 0.05 mg | 10% |
| Riboflavin (B2) | 0.094 mg | 0.039 mg | 7% |
| Niacin (B3) | 1.11 mg | 0.464 mg | 7% |
| Pantothenic acid (B5) | 0.37 mg | 0.154 mg | 7% |
| Vitamin B6 | 0.166 mg | 0.069 mg | 10% |
| Folate | 38.4 mcg | 16 mcg | 10% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.041 g | 0.017 g | |
| Threonine | 0.089 g | 0.037 g | |
| Isoleucine | 0.115 g | 0.048 g | |
| Leucine | 0.168 g | 0.07 g | |
| Lysine | 0.108 g | 0.045 g | |
| Methionine | 0.036 g | 0.015 g | |
| Cystine | 0.026 g | 0.011 g | |
| Phenylalanine | 0.115 g | 0.048 g | |
| Tyrosine | 0.098 g | 0.041 g | |
| Valine | 0.127 g | 0.053 g | |
| Arginine | 0.163 g | 0.068 g | |
| Histidine | 0.055 g | 0.023 g | |
| Alanine | 0.122 g | 0.051 g | |
| Aspartic acid | 0.317 g | 0.132 g | |
| Glutamic acid | 0.514 g | 0.214 g | |
| Glycine | 0.108 g | 0.045 g | |
| Proline | 0.106 g | 0.044 g | |
| Serine | 0.115 g | 0.048 g |
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Sources
- USDA FoodData Central record 170536(SR Legacy)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.