Brown-Sugar-Glazed Winter Squash has a high-calorie, very high-carb, high-fat and average-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C, Thiamin, Niacin and Folate.
The food contains 83.1g of carbs. The carbohydrate profile of the the food reveals it is high in complex carbs and high in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 5.8 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and low PUFA.
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It gives a good yield of Iron at 4 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.
Based on the composite nutritive standing Brown-Sugar-Glazed Winter Squash has been given a composite ranking of 86, and on a regular basis.
Calories from Protein | 5% | |
Calories from Fat | 27% | |
Calories from Carbs | 68% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 15 IU | 0.3% | Mid 40% | Average |
Retinol | 29.7 mcg | |||
Vitamin C | 29.7 mg | 49.5% | Top 10% | Very High |
Vitamin D | 2.7 IU | 0.7% | Mid 40% | Average |
Thiamin | 0.25 mg | 16.6% | Top 10% | Very High |
Riboflavin | 0 mg | |||
Niacin | 1.7 mg | 8.7% | Mid 40% | Average |
Vitamin B6 | 0.25 mg | 12.5% | Top 30% | High |
Folate | 38.4 mcg | 9.6% | Top 30% | High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.5 mg | 5% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 72.6 mg | 7.3% | Top 30% | High |
Iron | 1 mg | 5.5% | Mid 40% | Average |
Magnesium | 48.6 mg | 12.2% | Top 10% | Very High |
Phosphorus | 47.9 mg | 4.8% | Mid 40% | Average |
Potassium | 0.5 mg | 0.01% | Bottom 30% | Low |
Sodium | 7.8 mg | 0.3% | Bottom 10% | Very Low |
Zinc | 0.25 mg | 1.7% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.25 mg | 12.5% | Top 30% | High |
Selenium | 0.75 mcg | 1.1% | Bottom 30% | Low |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 20.7 g | 6.9% | Mid 40% | Average |
Dietary Fiber | 2.8 g | 11.3% | Top 30% | High |
Sugars | 7.2 g | |||
Glucose | 1.5 mg | |||
Fructose | 1.5 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 1.4 g | 2.9% | Bottom 30% | Low |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0 mg | |||
Leucine | 0 mg | |||
Lysine | 0 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0 mg | |||
Tyrosine | 0 mg | |||
Valine | 0 mg | |||
Arginine | 0 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 0.2 mg | |||
Glutamic Acid | 0.2 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 3.7 g | 5.7% | Mid 40% | Average |
Saturated Fat | 2.3 g | 11.5% | Mid 40% | Average |
Monounsaturated Fat | 1 g | |||
Polyunsaturated Fat | 0.2 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.2 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 448 Calories from Fat 134
% Daily Value *
Total Fat 14.9 g 22.9%
Saturated Fat 9.2 g 46%
Trans Fat
Cholesterol 38.1 mg 12.7%
Sodium 31.3 mg 1.3%
Total Carbohydrates 83.1 g 27.7%
Dietary Fiber 11.3 g45.2%
Sugars 29 g
Protein 5.8 g 11.6%
Vitamin A 1.2% Vitamin C 198.3%
Calcium 29.1% Iron 22.2%
*Based on a 2000 Calorie diet
Per Serving | Calories 156
Protein 5.2 g | Carbs 8.5 g | Fat 11.7 g
Per Serving | Calories 39
Protein 1.3 g | Carbs 6.6 g | Fat 1.2 g
Per Serving | Calories 63
Protein 1.2 g | Carbs 7.9 g | Fat 3.5 g
Per Serving | Calories 156
Protein 6 g | Carbs 17.1 g | Fat 6.3 g
Per Serving | Calories 74
Protein 5.2 g | Carbs 8.6 g | Fat 2.4 g
Per Serving | Calories 15
Protein 0.02 g | Carbs 0.12 g | Fat 1.6 g
Per Serving | Calories 109
Protein 1 g | Carbs 27.9 g | Fat 0.29 g
Per Serving | Calories 146
Protein 3.3 g | Carbs 2.19 g | Fat 14.4 g