Squash, winter, hubbard, baked, without salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 79 / 100 How is this scored?

Composition

Energy

Protein 2.5 g · 10 kcal/100g
Fat 0.6 g · 6 kcal/100g
Carbs 10.8 g · 43 kcal/100g
Fiber 4.9 g
Water 85 g
Total energy 50 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
0.6g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.3g
Omega-6
0.10g

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

Protein quality 49 / 100 How is this scored?
Histidine 75%
Isoleucine 78%
Leucine 57%
Lysine 49%
Methionine + Cysteine 57%
Phenylalanine + Tyrosine 100%
Threonine 77%
Tryptophan 100%
Valine 66%

Limiting amino acid is Lysine (49% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 30 / 100 How is this scored?

Vitamins

Vitamin A 335 µg
Vitamin C 9.5 mg
Vitamin D 0.0 µg
Vitamin E 0.2 mg
Vitamin K 2 µg
Thiamin (B1) 0.07 mg
Riboflavin (B2) 0.05 mg
Niacin (B3) 0.6 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.17 mg
Folate (B9) 16 µg
Vitamin B12 0.00 µg

Minerals

Calcium 17 mg
Iron 0.5 mg
Magnesium 22 mg
Phosphorus 23 mg
Potassium 358 mg
Sodium 8 mg
Zinc 0.2 mg
Copper 0.05 mg
Manganese 0.17 mg
Selenium 0.6 µg

Notable source of Vitamin A (42% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.