Squash, winter, butternut, frozen, cooked, boiled, without salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 53 / 100 How is this scored?

Composition

Energy

Protein 1.2 g · 5 kcal/100g
Fat 0.1 g · 1 kcal/100g
Carbs 10.1 g · 40 kcal/100g
Water 88 g
Total energy 39 kcal

Energy is predominantly from carbs (88%); EFSA recommends 45–60% for a balanced diet

Fat quality —
Total fat
0.1g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.0g
Omega-6
0.01g

This food contains negligible fat

Protein quality 81 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 97%
Lysine 81%
Methionine + Cysteine 96%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (81% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 22 / 100 How is this scored?

Vitamins

Vitamin A 167 µg
Vitamin C 3.5 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.05 mg
Riboflavin (B2) 0.04 mg
Niacin (B3) 0.5 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.07 mg
Folate (B9) 16 µg
Vitamin B12 0.00 µg

Minerals

Calcium 19 mg
Iron 0.6 mg
Magnesium 9 mg
Phosphorus 14 mg
Potassium 133 mg
Sodium 2 mg
Zinc 0.1 mg
Copper 0.04 mg
Manganese 0.17 mg
Selenium 0.5 µg

Notable source of Vitamin A (21% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.