Conversion Calculator

Amount of nutrients in 100 g (grams) of Squash, winter, all varieties, raw.

Nutrient	Amount and Unit	Percentage
Water	89.76 g	89.76%
Energy (calorie)	34 kcal
Energy (joule)	143 kJ
Protein	0.95 g	0.95%
Total lipid (fat)	0.13 g	0.13%
Ash	0.57 g	0.57%
Carbohydrate, by difference	8.59 g	8.59%
Fiber, total dietary	1.5 g	1.5%
Sugars, total	2.2 g	2.2%
Calcium, Ca	28 mg	0.03%
Iron, Fe	0.58 mg
Magnesium, Mg	14 mg	0.01%
Phosphorus, P	23 mg	0.02%
Potassium, K	350 mg	0.35%
Sodium, Na	4 mg
Zinc, Zn	0.21 mg
Copper, Cu	0.071 mg
Manganese, Mn	0.163 mg
Selenium, Se	0.4 µg
Vitamin C, total ascorbic acid	12.3 mg	0.01%
Thiamin	0.03 mg
Riboflavin	0.062 mg
Niacin	0.5 mg
Pantothenic acid	0.188 mg
Vitamin B-6	0.156 mg
Folate, total	24 µg
Folic acid	0 µg
Folate, food	24 µg
Folate, DFE	24 µg
Choline, total	10 mg	0.01%
Vitamin B-12	0 µg
Vitamin B-12, added	0 µg
Vitamin A, RAE	68 µg
Retinol	0 µg
Carotene, beta	820 µg
Carotene, alpha	0 µg
Cryptoxanthin, beta	0 µg
Vitamin A, IU	1367 IU
Lycopene	0 µg
Lutein + zeaxanthin	38 µg
Vitamin E (alpha-tocopherol)	0.12 mg
Vitamin E, added	0 mg
Vitamin D (D2 + D3)	0 µg
Vitamin D	0 IU
Vitamin K (phylloquinone)	1.1 µg
Fatty acids, total saturated	0.027 g	0.03%
4:0 butanoic, butyric fatty acid	0 g
6:0 hexanoic, caproic fatty acid	0 g
8:0 octanoic, caprylic fatty acid	0 g
10:0 decanoic, capric fatty acid	0 g
12:0 dodecanoic, lauric fatty acid	0.001 g
14:0 tetradecanoic, myristic, common saturated fatty acid	0.001 g
16:0 hexadecanoic, palmitic fatty acid	0.024 g	0.02%
18:0 octadecanoic, stearic fatty acid	0.002 g
Fatty acids, total monounsaturated	0.01 g	0.01%
16:1 undifferentiated, hexadecenoic, palmitoleic	0.001 g
18:1 undifferentiated	0.01 g	0.01%
20:1 eicosenoic, gadoleic	0 g
22:1 undifferentiated, docosenoic, erucic	0 g
Fatty acids, total polyunsaturated	0.056 g	0.06%
18:2 undifferentiated	0.021 g	0.02%
18:3 undifferentiated, octadecatrienoic, linolenic	0.035 g	0.04%
18:4 octadecatetraenoic, parinaric	0 g
20:4 undifferentiated, eicosatetraenoic, arachidonic	0 g
20:5 n-3 (EPA)	0 g
22:5 ω-3, n-3 docosapentaenoic (DPA), clupanodonic	0 g
22:6 Omega−3 DHA (ω-3, n-3) docosahexaenoic	0 g
Fatty acids, total trans	0 g
Cholesterol	0 mg
Tryptophan	0.021 g	0.02%
Threonine	0.043 g	0.04%
Isoleucine	0.057 g	0.06%
Leucine	0.082 g	0.08%
Lysine	0.053 g	0.05%
Methionine	0.018 g	0.02%
Cystine	0.013 g	0.01%
Phenylalanine	0.057 g	0.06%
Tyrosine	0.049 g	0.05%
Valine	0.062 g	0.06%
Arginine	0.081 g	0.08%
Histidine	0.027 g	0.03%
Alanine	0.061 g	0.06%
Aspartic acid	0.156 g	0.16%
Glutamic acid	0.254 g	0.25%
Glycine	0.053 g	0.05%
Proline	0.052 g	0.05%
Serine	0.057 g	0.06%
Alcohol, ethyl	0 g
Caffeine	0 mg
Theobromine	0 mg