Mashed Winter Squash Recipe - Detailed Nutritional Facts

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Amount Per Serving
4 servings in recipe 		winter squash
140.9g 		oil
0.56g 		margarine
5.25g 		Total Per Serving Total for Recipe
Protein (g) 1.34 0.0 0.01 1.35 5.4
Total Fat (g) 0.18 0.56 4.24 4.98 19.92
Carbohydrates (g) 12.1 0.0 0.04 12.14 48.56
Ash (g) 0.8 0.0 0.1 0.9 3.6
Calories (kcal) 47.905 4.973 37.643 90.52 362.08
Starch (g) n/a n/a n/a 0.0 0.0
Sucrose (g) n/a n/a n/a 0.0 0.0
Glucose (dextrose) (g) n/a n/a n/a 0.0 0.0
Fructose (g) n/a n/a n/a 0.0 0.0
Lactose (g) n/a n/a n/a 0.0 0.0
Maltose (g) n/a n/a n/a 0.0 0.0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0
Water (g) 126.47 0.0 0.87 127.34 509.36
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0
Sugars (g) 3.1 0.0 0.0 3.1 12.4
Galactose (g) n/a n/a n/a 0.0 0.0
Dietary Fiber (g) 2.1 0.0 0.0 2.1 8.4
Calcium (mg) 39.451 0.0 0.158 39.608 158.432
Iron (mg) 0.82 0.0 0.0 0.82 3.28
Magnesium (mg) 19.725 0.0 0.158 19.883 79.532
Phosphorus (mg) 32.406 0.0 0.263 32.669 130.676
Potassium (mg) 493.136 0.0 0.945 494.081 1976.324
Sodium (mg) 5.636 0.0 49.508 55.143 220.572
Zinc (mg) 0.3 0.0 0.0 0.3 1.2
Copper (mg) 0.099 0.0 0.0 0.099 0.396
Manganese (mg) 0.225 n/a n/a 0.225 0.9
Selenium (mcg) 0.6 0.0 0.0 0.6 2.4
Vitamin A, IU (IU) 1926.048 0.0 187.478 2113.525 8454.1
Retinol (mcg) 0.0 0.0 40.32 40.32 161.28
Vitamin A, RAE (mcg_RAE) 95.809 0.0 42.998 138.807 555.228
Beta Carotene (mcg) 1155.347 0.0 32.025 1187.372 4749.488
Vitamin E (mg) 0.17 0.05 0.47 0.69 2.76
Vitamin D (IU) n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 0.0 0.0 0.0 0.0
Lutein + zeaxanthin (mcg) 53.54 0.0 0.0 53.54 214.16
Tocopherol, beta (mg) n/a n/a n/a 0.0 0.0
Tocopherol, gamma (mg) n/a n/a n/a 0.0 0.0
Tocopherol, delta (mg) n/a n/a n/a 0.0 0.0
Vitamin C (mg) 17.3 0.0 0.0 17.3 69.2
Thiamin (mg) 0.042 0.0 0.001 0.043 0.172
Riboflavin (mg) 0.085 0.0 0.002 0.087 0.348
Niacin (mg) 0.704 0.0 0.001 0.706 2.824
Pantothenic acid (mg) 0.268 0.0 0.0 0.268 1.072
Vitamin B-6 (mg) 0.225 0.0 0.001 0.226 0.904
Folate (mcg) 33.815 0.0 0.053 33.868 135.472
Vitamin B-12 (mcg) 0.0 0.0 0.01 0.01 0.04
Choline (mg) 14.1 n/a 0.7 14.7 58.8
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0
Tryptophan (g) 0.028 0.0 n/a 0.028 0.112
Threonine (g) 0.056 0.0 n/a 0.056 0.224
Isoleucine (g) 0.085 0.0 n/a 0.085 0.34
Leucine (g) 0.113 0.0 n/a 0.113 0.452
Lysine (g) 0.07 0.0 n/a 0.07 0.28
Methionine (g) 0.028 0.0 n/a 0.028 0.112
Cystine (g) 0.014 0.0 n/a 0.014 0.056
Phenylalanine (g) 0.085 0.0 n/a 0.085 0.34
Tyrosine (g) 0.07 0.0 n/a 0.07 0.28
Valine (g) 0.085 0.0 n/a 0.085 0.34
Arginine (g) 0.113 0.0 n/a 0.113 0.452
Histidine (g) 0.042 0.0 n/a 0.042 0.168
Alanine (g) 0.085 0.0 n/a 0.085 0.34
Aspartic acid (g) 0.225 0.0 n/a 0.225 0.9
Glutamic acid (g) 0.352 0.0 n/a 0.352 1.408
Glycine (g) 0.07 0.0 n/a 0.07 0.28
Proline (g) 0.07 0.0 n/a 0.07 0.28
Serine (g) 0.085 0.0 n/a 0.085 0.34
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0
Trans Fat (g) n/a 0.015 0.782 0.796 3.184
Saturated Fat (g) 0.042 0.042 0.797 0.882 3.528
Phytosterols (mg) n/a 1.406 n/a 1.406 5.624
Monounsaturated Fat (g) 0.014 0.128 2.041 2.183 8.732
Polyunsaturated (g) 0.085 0.366 1.276 1.727 6.908
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