98

Cooked, Boiled, Mashed Acorn Winter Squash Without Salt

Squash, Winter, Acorn, Cooked, Boiled, Mashed, Without Salt has a low-calorie, low-carb, low-fat and low-protein content.

The food contains 8.79g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 0.67 gms of protein, it is low in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the low fat content makes it suitable if you're on a low-fat diet plan. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is low. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It has a low density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.

It belongs to American cuisine. Ideally consumed as a Side Dish.

Based on the composite nutritive standing Squash, Winter, Acorn, Cooked, Boiled, Mashed, Without Salt has been given a composite ranking of 98, and on a regular basis.

Calorie Breakdown

 Calories from Protein7%
 Calories from Fat2%
 Calories from Carbs91%

Why this is good for you

  • No Cholesterol
  • Very low in Saturated Fat
  • Very low in Sodium

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A817.1 IU16.3%Top 30%High
Retinol0 mcg
Retinol Activity Equivalent41 mcg
Alpha Carotene0 mcg
Beta Carotene490 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin66 mcg
Vitamin C6.5 mg10.8%Top 30%High
Thiamin0.1 mg6.7%Mid 40%Average
Riboflavin0.01 mg0.47%Bottom 10%Very Low
Niacin0.53 mg2.7%Bottom 30%Low
Vitamin B60.12 mg5.8%Mid 40%Average
Folate11 mcg2.8%Mid 40%Average
Food Folate11 mcg
Folic Acid0 mcg
Dietary Folate Equivalents11 mcg
Vitamin B120 mcg
Pantothenic Acid0.3 mg3%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium26 mg2.6%Mid 40%Average
Iron0.56 mg3.1%Mid 40%Average
Magnesium26 mg6.5%Mid 40%Average
Phosphorus27 mg2.7%Bottom 30%Low
Potassium263 mg7.5%Mid 40%Average
Sodium3 mg0.1%Bottom 10%Very Low
Zinc0.11 mg0.73%Bottom 30%Low
Copper0.05 mg2.6%Bottom 30%Low
Manganese0.15 mg7.3%Mid 40%Average
Selenium0.4 mcg0.57%Bottom 30%Low

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate8.8 g2.9%Mid 40%Average
Dietary Fiber2.6 g10.4%Top 30%High
Sugars0 g
Sucrose0 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein0.67 g1.3%Bottom 30%Low
Tryptophan10 mg
Threonine20 mg
Isoleucine26 mg
Leucine38 mg
Lysine25 mg
Methionine8 mg
Cystine6 mg
Phenylalanine26 mg
Tyrosine23 mg
Valine29 mg
Arginine37 mg
Histidine13 mg
Alanine28 mg
Aspartic Acid72 mg
Glutamic Acid118 mg
Glycine25 mg
Proline24 mg
Serine26 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat0.08 g0.12%Bottom 10%Very Low
Saturated Fat0.02 g0.09%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids22 mg
Total Omega 6 Fatty Acids13 mg

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water89.7 g
Ash0.8 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 34 Calories from Fat 1

% Daily Value *

Total Fat 0.08 g 0.12%

Saturated Fat 0.02 g 0.09%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 3 mg 0.1%

Total Carbohydrates 8.8 g 2.9%

Dietary Fiber 2.6 g10.4%

Sugars 0 g

Protein 0.67 g 1.3%

Vitamin A 16.3% Vitamin C 10.8%

Calcium 2.6% Iron 3.1%

*Based on a 2000 Calorie diet

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