Squash, winter, butternut, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 54 / 100 How is this scored?

Composition

Energy

Protein 1.0 g · 4 kcal/100g
Fat 0.1 g · 1 kcal/100g
Carbs 11.7 g · 47 kcal/100g
Fiber 2.0 g
Water 86 g
Total energy 45 kcal

Energy is predominantly from carbs (91%); EFSA recommends 45–60% for a balanced diet

Fat quality 63 / 100 How is this scored?
Total fat
0.1g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.0g
Omega-6
0.02g

Saturated fat is 0.4% of energy, within the WHO limit of 10%.

Protein quality 82 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 97%
Lysine 82%
Methionine + Cysteine 96%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (82% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 39 / 100 How is this scored?

Vitamins

Vitamin A 532 µg
Vitamin C 21.0 mg
Vitamin D 0.0 µg
Vitamin E 1.4 mg
Vitamin K 1 µg
Thiamin (B1) 0.10 mg
Riboflavin (B2) 0.02 mg
Niacin (B3) 1.2 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.15 mg
Folate (B9) 27 µg
Vitamin B12 0.00 µg

Minerals

Calcium 48 mg
Iron 0.7 mg
Magnesium 34 mg
Phosphorus 33 mg
Potassium 352 mg
Sodium 4 mg
Zinc 0.2 mg
Copper 0.07 mg
Manganese 0.20 mg
Selenium 0.5 µg

Notable source of Vitamin A (66% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.