Squash, winter, hubbard, cooked, boiled, mashed, with salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 79 / 100 How is this scored?

Composition

Energy

Protein 1.5 g · 6 kcal/100g
Fat 0.4 g · 3 kcal/100g
Carbs 6.5 g · 26 kcal/100g
Fiber 2.9 g
Water 91 g
Total energy 30 kcal

Energy is predominantly from carbs (74%); EFSA recommends 45–60% for a balanced diet

Fat quality 63 / 100 How is this scored?
Total fat
0.4g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.2g
Omega-6
0.06g

Saturated fat is 2.3% of energy, within the WHO limit of 10%.

Protein quality 83 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 96%
Lysine 83%
Methionine + Cysteine 95%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (83% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 21 / 100 How is this scored?

Vitamins

Vitamin A 200 µg
Vitamin C 6.5 mg
Vitamin D 0.0 µg
Vitamin E 0.1 mg
Vitamin K 1 µg
Thiamin (B1) 0.04 mg
Riboflavin (B2) 0.03 mg
Niacin (B3) 0.3 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.10 mg
Folate (B9) 10 µg
Vitamin B12 0.00 µg

Minerals

Calcium 10 mg
Iron 0.3 mg
Magnesium 13 mg
Phosphorus 14 mg
Potassium 214 mg
Sodium 241 mg
Zinc 0.1 mg
Copper 0.05 mg
Manganese 0.13 mg
Selenium 0.3 µg

Notable source of Vitamin A (25% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.