Butternut Squash Macaroni & Cheese Recipe
Butternut Squash Macaroni & Cheese has a very high-calorie, very high-carb, average-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C, Thiamin, Niacin, Folate and Pantothenic Acid.
The food contains 162.4g of carbs. The carbohydrate profile of the the food reveals it is very high 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 34.2 gms of protein, it is very high 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 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 9 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. It has an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is very high 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. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Butternut Squash Macaroni & Cheese has been given a composite ranking of 79, and in moderation.
Calorie Breakdown
| Calories from Protein | 15% | |
| Calories from Fat | 11% | |
| Calories from Carbs | 74% |
Why this is good for you
- Very high in Protein
- Very high in Dietary Fiber
Why this is bad for you
- High in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 7 IU | 0.1% | Mid 40% | Average |
| Retinol | 10.9 mcg | |||
| Vitamin C | 19.2 mg | 32% | Top 10% | Very High |
| Vitamin D | 0.22 IU | 0.05% | Mid 40% | Average |
| Thiamin | 0.22 mg | 14.6% | Top 10% | Very High |
| Riboflavin | 0 mg | |||
| Niacin | 2.8 mg | 14.2% | Top 30% | High |
| Vitamin B6 | 0.22 mg | 10.9% | Top 30% | High |
| Folate | 44.5 mcg | 11.1% | Top 30% | High |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.66 mg | 6.6% | Top 30% | High |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 87.3 mg | 8.7% | Top 30% | High |
| Iron | 2 mg | 10.9% | Top 30% | High |
| Magnesium | 77.7 mg | 19.4% | Top 10% | Very High |
| Phosphorus | 150.4 mg | 15% | Top 30% | High |
| Potassium | 0.22 mg | 0.01% | Bottom 30% | Low |
| Sodium | 69.9 mg | 2.9% | Bottom 30% | Low |
| Zinc | 1.3 mg | 8.7% | Top 30% | High |
| Copper | 0.22 mg | 10.9% | Top 10% | Very High |
| Manganese | 1.3 mg | 65.5% | Top 10% | Very High |
| Selenium | 26.6 mcg | 38.1% | Top 10% | Very High |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 35.5 g | 11.8% | Top 30% | High |
| Dietary Fiber | 1.7 g | 7% | Top 30% | High |
| Starch | 0 g | |||
| Sugars | 2.7 g | |||
| Sucrose | 0.2 mg | |||
| Glucose | 1.1 mg | |||
| Fructose | 1.1 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 7.5 g | 14.9% | Mid 40% | Average |
| Tryptophan | 0 mg | |||
| Threonine | 0.2 mg | |||
| Isoleucine | 0.2 mg | |||
| Leucine | 0.2 mg | |||
| Lysine | 0.2 mg | |||
| Methionine | 0.2 mg | |||
| Cystine | 0.2 mg | |||
| Phenylalanine | 0.4 mg | |||
| Tyrosine | 0.2 mg | |||
| Valine | 0.4 mg | |||
| Arginine | 0.2 mg | |||
| Histidine | 0.2 mg | |||
| Alanine | 0.2 mg | |||
| Aspartic Acid | 0.4 mg | |||
| Glutamic Acid | 2.4 mg | |||
| Glycine | 0.2 mg | |||
| Proline | 0.7 mg | |||
| Serine | 0.4 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 2.4 g | 3.6% | Bottom 30% | Low |
| Saturated Fat | 1.2 g | 6% | Mid 40% | Average |
| Monounsaturated Fat | 0.7 g | |||
| Polyunsaturated Fat | 0.2 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Water | 103.3 g | |||
| Ash | 1.5 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 823 Calories from Fat 97
% Daily Value *
Total Fat 10.8 g 16.6%
Saturated Fat 5.5 g 27.5%
Trans Fat
Cholesterol 22 mg 7.3%
Sodium 320.2 mg 13.3%
Total Carbohydrates 162.4 g 54.1%
Dietary Fiber 8 g32%
Sugars 12.5 g
Protein 34.2 g 68.4%
Vitamin A 0.6% Vitamin C 146.7%
Calcium 40% Iron 50%
*Based on a 2000 Calorie diet
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