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Sweet Butternut Squash 2 - Recipe and Nutrition Facts
63

Sweet Butternut Squash 2 Recipe

Sweet Butternut Squash 2 has a very high-calorie, very high-carb, very 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 120.3g of carbs. The carbohydrate profile of the the food reveals it is high in complex carbs and very 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 6.1 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 very high fat content makes it unsuitable 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 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 an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is 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 an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 63, for Sweet Butternut Squash 2, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein3%
 Calories from Fat38%
 Calories from Carbs59%

Why this is good for you

  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin C
  • Very high in Thiamin
  • Very high in Dietary Fiber
  • Very high in Calcium

Why this is bad for you

  • Very high in Cholesterol
  • Very high in Saturated Fat

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A9.2 IU0.2%Mid 40%Average
Retinol43 mcg
Vitamin C17.9 mg29.8%Top 30%High
Vitamin D3.9 IU1%Mid 40%Average
Thiamin0.15 mg10%Top 30%High
Riboflavin0 mg
Niacin1.1 mg5.3%Mid 40%Average
Vitamin B60.15 mg7.5%Top 30%High
Folate23.3 mcg5.8%Mid 40%Average
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.3 mg3%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium49.3 mg4.9%Mid 40%Average
Iron0.6 mg3.3%Mid 40%Average
Magnesium29.9 mg7.5%Top 30%High
Phosphorus30.1 mg3%Bottom 30%Low
Potassium0.3 mg0.01%Bottom 30%Low
Sodium51.5 mg2.1%Bottom 30%Low
Zinc0.15 mg1%Mid 40%Average
Copper0 mg
Manganese0.15 mg7.5%Mid 40%Average
Selenium0.6 mcg0.86%Bottom 30%Low

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate18.1 g6%Mid 40%Average
Dietary Fiber1.7 g6.8%Mid 40%Average
Sugars9.9 g
Glucose0.9 mg
Fructose0.9 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein0.92 g1.8%Bottom 30%Low
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.2 mg
Glutamic Acid0.2 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5.3 g8.1%Mid 40%Average
Saturated Fat3.3 g16.5%Mid 40%Average
Monounsaturated Fat1.4 g
Polyunsaturated Fat0.3 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash0.9 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 770 Calories from Fat 316

% Daily Value *

Total Fat 35.1 g 54%

Saturated Fat 22 g 110%

Trans Fat

Cholesterol 91.5 mg 30.5%

Sodium 342.2 mg 14.3%

Total Carbohydrates 120.3 g 40.1%

Dietary Fiber 11.3 g45.2%

Sugars 65.8 g

Protein 6.1 g 12.2%

Vitamin A 1.2% Vitamin C 198.3%

Calcium 32.8% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/sweet-butternut-squash-11538 Embed Table:

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