Walnut Apple Butternut squash Recipe
Walnut Apple Butternut squash has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin A and Vitamin C.
The food contains 24.9g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and average 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 average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 3.3 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and average 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. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 90, for Walnut Apple Butternut squash, and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 6% | |
| Calories from Fat | 45% | |
| Calories from Carbs | 49% |
Why this is good for you
- Very high in Vitamin A
- High in Vitamin C
- No Cholesterol
- Low in Saturated Fat
- Very low in Sodium
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 7190 IU | 143.8% | ||
| Vitamin C | 16.1 mg | 26.8% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.44 mg | 1.5% | ||
| Thiamin | 0.13 mg | 8.6% | ||
| Riboflavin | 0.05 mg | 3% | ||
| Niacin | 1.4 mg | 6.8% | ||
| Vitamin B6 | 0.22 mg | 10.9% | ||
| Folate | 34.8 mcg | 8.7% | ||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.49 mg | 4.9% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 58 mg | 5.8% | ||
| Iron | 1.1 mg | 6.3% | ||
| Magnesium | 54.8 mg | 13.7% | ||
| Phosphorus | 82 mg | 8.2% | ||
| Potassium | 385.6 mg | 11% | ||
| Sodium | 5.8 mg | 0.2% | ||
| Zinc | 0.63 mg | 4.2% | ||
| Copper | 0.32 mg | 15.8% | ||
| Manganese | 0.72 mg | 36% | ||
| Selenium | 1.4 mcg | 2% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 24.9 g | 8.3% | ||
| Dietary Fiber | 4.4 g | 17.6% | ||
| Sugars | 12.1 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 3.3 g | 6.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 10.1 g | 15.5% | ||
| Saturated Fat | 0.9 g | 4.5% | ||
| Monounsaturated Fat | 1.3 g | |||
| Polyunsaturated Fat | 7.1 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 186 Calories from Fat 0
% Daily Value *
Total Fat 10.1 g 15.5%
Saturated Fat 0.9 g 4.5%
Trans Fat
Cholesterol 0 mg
Sodium 5.8 mg 0.2%
Total Carbohydrates 24.9 g 8.3%
Dietary Fiber 4.4 g17.6%
Sugars 12.1 g
Protein 3.3 g 6.6%
Vitamin A 143.8% Vitamin C 26.8%
Calcium 5.8% Iron 6.3%
*Based on a 2000 Calorie diet
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