Squash Medley (Baked) has a low-calorie, low-carb, average-fat and average-protein content. It is a good source of Calcium and Vitamin C.
The food contains 7.5g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low 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. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 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.
However, the average fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
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 has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.
Based on the composite nutritive standing Squash Medley (Baked) has been given a composite ranking of 78, and in moderation.
Calories from Protein | 35% | |
Calories from Fat | 32% | |
Calories from Carbs | 33% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 685 IU | 13.7% | ||
Vitamin C | 14.7 mg | 24.5% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.2 mg | 0.67% | ||
Thiamin | 0.11 mg | 7.6% | ||
Riboflavin | 0.05 mg | 2.9% | ||
Niacin | 0.66 mg | 3.3% | ||
Vitamin B6 | 0.15 mg | 7.3% | ||
Folate | 35.6 mcg | 8.9% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.13 mg | 1.3% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 294 mg | 29.4% | ||
Iron | 0.88 mg | 4.9% | ||
Magnesium | 36.8 mg | 9.2% | ||
Phosphorus | 53 mg | 5.3% | ||
Potassium | 409.3 mg | 11.7% | ||
Sodium | 1 mg | 0% | ||
Zinc | 0.33 mg | 2.2% | ||
Copper | 0.1 mg | 5% | ||
Manganese | 0.24 mg | 12.2% | ||
Selenium | 0.35 mcg | 0.5% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 7.5 g | 2.5% | ||
Dietary Fiber | 2.1 g | 8.4% | ||
Sugars | 0 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 8 g | 16% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 3.2 g | 4.9% | ||
Saturated Fat | 1.7 g | 8.5% | ||
Monounsaturated Fat | 0 g | |||
Polyunsaturated Fat | 0.1 g |
Serving size
Amount Per Serving
Calories 80 Calories from Fat 0
% Daily Value *
Total Fat 3.2 g 4.9%
Saturated Fat 1.7 g 8.5%
Trans Fat
Cholesterol 10 mg 3.3%
Sodium 1 mg 0%
Total Carbohydrates 7.5 g 2.5%
Dietary Fiber 2.1 g8.4%
Sugars 0 g
Protein 8 g 16%
Vitamin A 13.7% Vitamin C 24.5%
Calcium 29.4% Iron 4.9%
*Based on a 2000 Calorie diet
Per Serving | Calories 81
Protein 2.8 g | Carbs 13.3 g | Fat 3 g
Per Serving | Calories 79
Protein 1.1 g | Carbs 3.9 g | Fat 7.2 g
Per Serving | Calories 111
Protein 2.2 g | Carbs 18 g | Fat 4.1 g
Per Serving | Calories 133
Protein 7 g | Carbs 9.6 g | Fat 8.2 g
Per Serving | Calories 186
Protein 19.5 g | Carbs 15.1 g | Fat 5.7 g
Per Serving | Calories 206
Protein 7.5 g | Carbs 34.2 g | Fat 4.5 g
Per Serving | Calories 453
Protein 40 g | Carbs 28 g | Fat 21 g
Per Serving | Calories 188
Protein 1.6 g | Carbs 37.6 g | Fat 3.8 g