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Squash Nutrition

Squash Nutrition Butternut Squash nutrition is an excellent source of beta carotene and vitamin A, as well as other beneficial nutrients.

  • Squash is an excellent source of vitmin A which plays a part in eye health and can help to fight off viral infections.

  • Squash nutrition is also an excellent source of beta carotene which helps protect the bodies' cells from free radical damage and also provides a source of vitamin A. Beta carotene also helps support the function of the immune and reproductive systems.

  • Squash is an excellent source of beta cryptoxanthin which fights free radical damage and also provides a source of vitamin A. Beta cryptoxanthin can also reduce the risk of inflammatory polyarthritis and lung cancer.

  • Squash nutrition also provides a very good source of niacin (vitamin B3) which can help to lower cholesterol levels and also stabilise the blood sugar. B3 also helps the body to process fats.

  • Squash also provides a good source of pantothenic acid (vitamin B5) which helps to turn carbohydrates and fats into useable energy and helps with adrenal gland health.

  • Squash nutrition contains vitamin B6 in good amounts also which can help prevent homocysteine build up in the blood and also helps to breakdown sugars and starches.

  • Squash nutrition also provides a good amount of vitamin C which helps to protect the bodies' cells and tissues from free radical damage, thereby helping to prevent cancer. Vitamin C also aids dietary iron absorption.

  • One cup of butternut squash contains around 63 calories.



    THE FULL NUTRITIONAL VALUE OF SQUASH:

    Squash, winter, butternut, raw

    Refuse: 16%  (Seeds, rind and trimmings)
    Scientific Name:  Cucurbita moschata
    NDB No: 11485 (Nutrient values and weights are for edible portion)

    Nutrient Units 1.00 X 1 cup, cubes
    -------
    140g
    Proximates
    Water
    g
    120.97
    Energy
    kcal
    63
    Energy
    kJ
    263
    Protein
    g
    1.40
    Total lipid (fat)
    g
    0.14
    Ash
    g
    1.12
    Carbohydrate, by difference
    g
    16.37
    Fiber, total dietary
    g
    2.8
    Sugars, total
    g
    3.08
    Sucrose
    g
    0.31
    Glucose (dextrose)
    g
    1.39
    Fructose
    g
    1.39
    Lactose
    g
    0.00
    Maltose
    g
    0.00
    Galactose
    g
    0.00
    Minerals
    Calcium, Ca
    mg
    67
    Iron, Fe
    mg
    0.98
    Magnesium, Mg
    mg
    48
    Phosphorus, P
    mg
    46
    Potassium, K
    mg
    493
    Sodium, Na
    mg
    6
    Zinc, Zn
    mg
    0.21
    Copper, Cu
    mg
    0.101
    Manganese, Mn
    mg
    0.283
    Selenium, Se
    mcg
    0.7
    Vitamins
    Vitamin C, total ascorbic acid
    mg
    29.4
    Thiamin
    mg
    0.140
    Riboflavin
    mg
    0.028
    Niacin
    mg
    1.680
    Pantothenic acid
    mg
    0.560
    Vitamin B-6
    mg
    0.216
    Folate, total
    mcg
    38
    Folic acid
    mcg
    0
    Folate, food
    mcg
    38
    Folate, DFE
    mcg_DFE
    38
    Vitamin B-12
    mcg
    0.00
    Vitamin A, RAE
    mcg_RAE
    745
    Retinol
    mcg
    0
    Carotene, beta
    mcg
    5916
    Carotene, alpha
    mcg
    1168
    Cryptoxanthin, beta
    mcg
    4859
    Vitamin A, IU
    IU
    14882
    Lycopene
    mcg
    0
    Lutein + zeaxanthin
    mcg
    0
    Vitamin E (alpha-tocopherol)
    mg
    2.02
    Vitamin D (D2 + D3)
    mcg
    0.0
    Vitamin D
    IU
    0
    Vitamin K (phylloquinone)
    mcg
    1.5
    Lipids
    Fatty acids, total saturated
    g
    0.029
    4:0
    g
    0.000
    6:0
    g
    0.000
    8:0
    g
    0.000
    10:0
    g
    0.000
    12:0
    g
    0.000
    14:0
    g
    0.000
    16:0
    g
    0.025
    18:0
    g
    0.003
    Fatty acids, total monounsaturated
    g
    0.010
    16:1 undifferentiated
    g
    0.000
    18:1 undifferentiated
    g
    0.010
    20:1
    g
    0.000
    22:1 undifferentiated
    g
    0.000
    Fatty acids, total polyunsaturated
    g
    0.059
    18:2 undifferentiated
    g
    0.022
    18:3 undifferentiated
    g
    0.036
    18:4
    g
    0.000
    20:4 undifferentiated
    g
    0.000
    20:5 n-3 (EPA)
    g
    0.000
    22:5 n-3 (DPA)
    g
    0.000
    22:6 n-3 (DHA)
    g
    0.000
    Cholesterol
    mg
    0
    Amino acids
    Tryptophan
    g
    0.020
    Threonine
    g
    0.042
    Isoleucine
    g
    0.055
    Leucine
    g
    0.080
    Lysine
    g
    0.052
    Methionine
    g
    0.017
    Cystine
    g
    0.013
    Phenylalanine
    g
    0.055
    Tyrosine
    g
    0.048
    Valine
    g
    0.060
    Arginine
    g
    0.078
    Histidine
    g
    0.027
    Alanine
    g
    0.059
    Aspartic acid
    g
    0.150
    Glutamic acid
    g
    0.245
    Glycine
    g
    0.052
    Proline
    g
    0.050
    Serine
    g
    0.055
    Other
    Alcohol, ethyl
    g
    0.0
    Caffeine
    mg
    0
    Theobromine
    mg
    0
    USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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