Baked Squash With Mushrooms has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin B6, Vitamin C, Riboflavin and Folate.
The food contains 15.5g 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. With 7.5 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. 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 has an average 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. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Based on the composite nutritive standing Baked Squash With Mushrooms has been given a composite ranking of 95, and on a regular basis.
Calories from Protein | 15% | |
Calories from Fat | 55% | |
Calories from Carbs | 30% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 162.8 IU | 3.3% | Mid 40% | Average |
Retinol | 9.7 mcg | |||
Vitamin C | 14.7 mg | 24.5% | Top 30% | High |
Vitamin D | 1.9 IU | 0.5% | Mid 40% | Average |
Thiamin | 0 mg | |||
Riboflavin | 0.31 mg | 18.4% | Top 10% | Very High |
Niacin | 0.63 mg | 3.1% | Mid 40% | Average |
Vitamin B6 | 0.31 mg | 15.6% | Top 30% | High |
Folate | 25.6 mcg | 6.4% | Mid 40% | Average |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.31 mg | 3.1% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 55.9 mg | 5.6% | Mid 40% | Average |
Iron | 0.63 mg | 3.5% | Mid 40% | Average |
Magnesium | 15.9 mg | 4% | Mid 40% | Average |
Phosphorus | 63.8 mg | 6.4% | Mid 40% | Average |
Potassium | 226.9 mg | 6.5% | Top 30% | High |
Sodium | 90 mg | 3.7% | Bottom 30% | Low |
Zinc | 0.63 mg | 4.2% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.31 mg | 15.6% | Top 30% | High |
Selenium | 2.2 mcg | 3.1% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 4.8 g | 1.6% | Bottom 30% | Low |
Dietary Fiber | 1 g | 4% | Mid 40% | Average |
Starch | 0 g | |||
Sugars | 2.5 g | |||
Sucrose | 0.3 mg | |||
Glucose | 0.9 mg | |||
Fructose | 0.9 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 2.3 g | 4.7% | 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 | 0.3 mg | |||
Glutamic Acid | 0.3 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 4 g | 6.1% | Mid 40% | Average |
Saturated Fat | 1.5 g | 7.5% | Mid 40% | Average |
Monounsaturated Fat | 1.9 g | |||
Polyunsaturated Fat | 0.3 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Water | 87.8 g | |||
Ash | 0.9 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 192 Calories from Fat 115
% Daily Value *
Total Fat 12.7 g 19.5%
Saturated Fat 4.8 g 24%
Trans Fat
Cholesterol 22.2 mg 7.4%
Sodium 287.9 mg 12%
Total Carbohydrates 15.5 g 5.2%
Dietary Fiber 3.2 g12.8%
Sugars 7.9 g
Protein 7.5 g 15%
Vitamin A 10.4% Vitamin C 78.3%
Calcium 17.9% Iron 11.1%
*Based on a 2000 Calorie diet
Per Serving | Calories 227
Protein 10.4 g | Carbs 23.1 g | Fat 9.7 g
Per Serving | Calories 117
Protein 6.8 g | Carbs 5.4 g | Fat 7.7 g
Per Serving | Calories 16
Protein 1.2 g | Carbs 3.3 g | Fat 0.15 g
Per Serving | Calories 95
Protein 2.4 g | Carbs 9.4 g | Fat 5.6 g
Per Serving | Calories 18
Protein 0.2 g | Carbs 2.26 g | Fat 0.92 g
Per Serving | Calories 498
Protein 6.8 g | Carbs 64.1 g | Fat 25.2 g
Per Serving | Calories 338
Protein 3.6 g | Carbs 49.7 g | Fat 14.2 g
Per Serving | Calories 353
Protein 3.3 g | Carbs 35.9 g | Fat 22.6 g