Nutritional value of winter Squash

Nutrients in a cup of Winter Squash (average)

Proximates
Water 104.12 g
Energy 39 kcal
Energy 166 kJ
Protein 1.1 g
Total lipid (fat) 0.15 g
Ash 0.66 g
Carbohydrate, by difference 9.96 g
Fiber, total dietary 1.7 g
Sugars, total 2.55 g
Minerals
Calcium, Ca 32 mg
Iron, Fe 0.67 mg
Magnesium, Mg 16 mg
Phosphorus, P 27 mg
Potassium, K 406 mg
Sodium, Na 5 mg
Zinc, Zn 0.24 mg
Copper, Cu 0.082 mg
Manganese, Mn 0.189 mg
Selenium, Se 0.5 mcg
Vitamins
Vitamin C, total ascorbic acid 14.3 mg
Thiamin 0.035 mg
Riboflavin 0.072 mg
Niacin 0.58 mg
Pantothenic acid 0.218 mg
Vitamin B-6 0.181 mg
Folate, total 28 mcg
Folic acid 0 mcg
Folate, food 28 mcg
Folate, DFE 28 mcg_DFE
Choline, total 11.6 mg
Vitamin B-12 0 mcg
Retinol 0 mcg
Carotene, beta 951 mcg
Carotene, alpha 0 mcg
Cryptoxanthin, beta 0 mcg
Lycopene 0 mcg
Lutein + zeaxanthin 44 mcg
Vitamin E (alpha-tocopherol) 0.14 mg
Vitamin E, added 0 mg
Vitamin K (phylloquinone) 1.3 mcg

Comments

sandrachameleon
Spaghetti and Butternut have higher amounts of calcium than acorn or hubbard. Pumpkin actually has fairly low amounts of calcium.

1 cup of raw butternut contains:
Water 121 g
Energy 63 kcal
protein 1.4g
Lipids (fat) .14g
carbs 16.4 g
calcium 67 mg
iron .98 mg
magnesium 48 mg
phosphorus 46mg
sodium 6mg
zinc .21mg
copper .101 mg
manganese .28 mg
selenium .7mcg
vitamin c 29.4mg
thiamin .14 mg
riboflavin .028 mg
niacin 1.68 mg
pantothenic acid .56 mg
vitamin b6 .216mg
folate 38mcg
beta carotene 5915mcg
alpha carotene 1168 mcg
vitamin E 2.02 mg
vitamin k 1.5 mcg

1 cup (about 100 grams) of raw spaghetti squash (edible "meat" portion, not rind and seeds) contains:

Water 92.5 g
Energy 31 kcal 131 kJ
Protein .65g
total lipids (fat) .58 g
carbs 7g
calcium 23mg
iron .31 mg
magnesium 12 mcg
phosphorus 12 mc
potassium 109 mg
sodium 17 mg
zinc .10 mg
copper 0.04 mg
maganese 0.126 mg
selenium 0.3 mcg (depends on the soil where grow)
Vit C 2mg
thiamin 0.04 mg
roboflavin 0.02mg
naicin .06 mg
pantothenic acid .36 mg
B6 .102 mg
folate 12 mcg
 

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