Squash, winter, butternut, frozen, unprepared

1 package, (12 oz) (340 g): 194 kcal, 6 g protein, 49 g carbohydrate and 0.3 g fat.

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Nutrition Facts

Serving size1 package, (12 oz) (340 g)

Amount per serving

Calories190

% Daily Value*

Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 5mg	0%
Total Carbohydrate 49g	18%
Dietary Fiber 4g	16%
Total Sugars 10g
Includes Added Sugars ≤10g	≤19%
Protein 6g	12%
Vitamin D 0mcg	0%
Calcium 100mg	8%
Iron 3mg	15%
Potassium 720mg	15%

* 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. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 package, (12 oz) (340 g) gives you

High in Manganese (37% DV), Vitamin A (91% DV), Vitamin C (23% DV), Vitamin E (42% DV), Thiamin (B1) (26% DV), Vitamin B6 (22% DV), Folate (20% DV)

Low in total fat, saturated fat, cholesterol, sodium

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: 6 g 11%
Carbs: 49 g 88%
Fat: 0 g 1%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 84% of foods
Protein: more than 22% of foods
Total fat: less than 93% of foods
Carbohydrate: more than 62% of foods
Dietary fiber: more than 61% of foods
Total sugars: less than 41% of foods
Sodium: less than 94% of foods

All nutrients (56)

Amounts for 1 package, (12 oz) (340 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	194 kcal	57 kcal
Protein	5.98 g	1.76 g	12%
Carbohydrate	49 g	14.4 g	18%
Dietary fiber	4.42 g	1.3 g	16%
Total sugars	9.62 g	2.83 g
Water	281 g	82.5 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.34 g	0.1 g	0%
Saturated fat	0.071 g	0.021 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.024 g	0.007 g
Polyunsaturated fat	0.143 g	0.042 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	98.6 mg	29 mg	8%
Iron	2.99 mg	0.88 mg	17%
Magnesium	47.6 mg	14 mg	11%
Phosphorus	74.8 mg	22 mg	6%
Potassium	721 mg	212 mg	15%
Sodium	6.8 mg	2 mg	0%
Zinc	0.578 mg	0.17 mg	5%
Copper	0.173 mg	0.051 mg	19%
Manganese	0.843 mg	0.248 mg	37%
Selenium	2.38 mcg	0.7 mcg	4%

Vitamins (12)
Nutrient	Portion	100 g	% DV
Vitamin A	816 mcg	240 mcg	91%
Vitamin C	21.1 mg	6.2 mg	23%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	6.29 mg	1.85 mg	42%
Vitamin K	4.76 mcg	1.4 mcg	4%
Thiamin (B1)	0.306 mg	0.09 mg	26%
Riboflavin (B2)	0.201 mg	0.059 mg	15%
Niacin (B3)	2.52 mg	0.74 mg	16%
Pantothenic acid (B5)	0.751 mg	0.221 mg	15%
Vitamin B6	0.374 mg	0.11 mg	22%
Folate	81.6 mcg	24 mcg	20%
Vitamin B12	0 mcg	0 mcg	0%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.085 g	0.025 g
Threonine	0.18 g	0.053 g
Isoleucine	0.235 g	0.069 g
Leucine	0.34 g	0.1 g
Lysine	0.221 g	0.065 g
Methionine	0.075 g	0.022 g
Cystine	0.051 g	0.015 g
Phenylalanine	0.235 g	0.069 g
Tyrosine	0.201 g	0.059 g
Valine	0.258 g	0.076 g
Arginine	0.333 g	0.098 g
Histidine	0.112 g	0.033 g
Alanine	0.252 g	0.074 g
Aspartic acid	0.643 g	0.189 g
Glutamic acid	1.05 g	0.308 g
Glycine	0.221 g	0.065 g
Proline	0.214 g	0.063 g
Serine	0.235 g	0.069 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 168473(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.