Squash, winter, hubbard, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 79 / 100 How is this scored?

Composition

Energy

Protein 2.0 g · 8 kcal/100g
Fat 0.5 g · 4 kcal/100g
Carbs 8.7 g · 35 kcal/100g
Fiber 3.9 g
Water 88 g
Total energy 40 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
0.5g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.2g
Omega-6
0.08g

Saturated fat is 2.3% 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 26 / 100 How is this scored?

Vitamins

Vitamin A 68 µg
Vitamin C 11.0 mg
Vitamin D 0.0 µg
Vitamin E 0.2 mg
Vitamin K 1 µg
Thiamin (B1) 0.07 mg
Riboflavin (B2) 0.04 mg
Niacin (B3) 0.5 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.15 mg
Folate (B9) 16 µg
Vitamin B12 0.00 µg

Minerals

Calcium 14 mg
Iron 0.4 mg
Magnesium 19 mg
Phosphorus 21 mg
Potassium 320 mg
Sodium 7 mg
Zinc 0.1 mg
Copper 0.06 mg
Manganese 0.18 mg
Selenium 0.5 µg

Provides modest amounts of tracked micronutrients. Best is Potassium at 16% of EU NRV per 100 g.