Conversion Calculator

Amount of nutrients in 100 g (grams) of Squash, winter, hubbard, cooked, boiled, mashed, without salt.

Nutrient	Amount and Unit	Percentage
Water	91.1 g	91.1%
Energy (calorie)	30 kcal
Energy (joule)	125 kJ
Protein	1.48 g	1.48%
Total lipid (fat)	0.37 g	0.37%
Ash	0.59 g	0.59%
Carbohydrate, by difference	6.46 g	6.46%
Fiber, total dietary	2.9 g	2.9%
Sugars, total	2.93 g	2.93%
Calcium, Ca	10 mg	0.01%
Iron, Fe	0.28 mg
Magnesium, Mg	13 mg	0.01%
Phosphorus, P	14 mg	0.01%
Potassium, K	214 mg	0.21%
Sodium, Na	5 mg
Zinc, Zn	0.1 mg
Copper, Cu	0.047 mg
Manganese, Mn	0.126 mg
Selenium, Se	0.3 µg
Vitamin C, total ascorbic acid	6.5 mg	0.01%
Thiamin	0.042 mg
Riboflavin	0.028 mg
Niacin	0.334 mg
Pantothenic acid	0.297 mg
Vitamin B-6	0.103 mg
Folate, total	10 µg
Folic acid	0 µg
Folate, food	10 µg
Folate, DFE	10 µg
Choline, total	8.7 mg	0.01%
Vitamin B-12	0 µg
Vitamin B-12, added	0 µg
Vitamin A, RAE	200 µg
Retinol	0 µg
Carotene, beta	1641 µg
Carotene, alpha	406 µg
Cryptoxanthin, beta	1119 µg
Vitamin A, IU	4005 IU
Lycopene	0 µg
Lutein + zeaxanthin	0 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 µg
Fatty acids, total saturated	0.076 g	0.08%
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	0.002 g
14:0 tetradecanoic, myristic, common saturated fatty acid	0.001 g
16:0 hexadecanoic, palmitic fatty acid	0.066 g	0.07%
18:0 octadecanoic, stearic fatty acid	0.007 g	0.01%
Fatty acids, total monounsaturated	0.028 g	0.03%
16:1 undifferentiated, hexadecenoic, palmitoleic	0.002 g
18:1 undifferentiated	0.025 g	0.02%
20:1 eicosenoic, gadoleic	0 g
22:1 undifferentiated, docosenoic, erucic	0 g
Fatty acids, total polyunsaturated	0.156 g	0.16%
18:2 undifferentiated	0.058 g	0.06%
18:3 undifferentiated, octadecatrienoic, linolenic	0.097 g	0.10%
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	0.044 g	0.04%
Isoleucine	0.058 g	0.06%
Leucine	0.084 g	0.08%
Lysine	0.055 g	0.06%
Methionine	0.018 g	0.02%
Cystine	0.013 g	0.01%
Phenylalanine	0.058 g	0.06%
Tyrosine	0.05 g	0.05%
Valine	0.064 g	0.06%
Arginine	0.082 g	0.08%
Histidine	0.028 g	0.03%
Alanine	0.062 g	0.06%
Aspartic acid	0.159 g	0.16%
Glutamic acid	0.259 g	0.26%
Glycine	0.055 g	0.06%
Proline	0.053 g	0.05%
Serine	0.058 g	0.06%
Alcohol, ethyl	0 g
Caffeine	0 mg
Theobromine	0 mg