Squash, winter, butternut, frozen, unprepared

Plant foods · Vegetables · All vegetables

g
Macronutrients 58 / 100 How is this scored?

Composition

Energy

Protein 1.8 g · 7 kcal/100g
Fat 0.1 g · 1 kcal/100g
Carbs 14.4 g · 58 kcal/100g
Fiber 1.3 g
Water 83 g
Total energy 57 kcal

Energy is predominantly from carbs (88%); 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 0.3% of energy, within the WHO limit of 10%.

Protein quality 82 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 96%
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 32 / 100 How is this scored?

Vitamins

Vitamin A 240 µg
Vitamin C 6.2 mg
Vitamin D 0.0 µg
Vitamin E 1.9 mg
Vitamin K 1 µg
Thiamin (B1) 0.09 mg
Riboflavin (B2) 0.06 mg
Niacin (B3) 0.7 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.11 mg
Folate (B9) 24 µg
Vitamin B12 0.00 µg

Minerals

Calcium 29 mg
Iron 0.9 mg
Magnesium 14 mg
Phosphorus 22 mg
Potassium 212 mg
Sodium 2 mg
Zinc 0.2 mg
Copper 0.05 mg
Manganese 0.25 mg
Selenium 0.7 µg

Notable source of Vitamin A (30% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.