Winter Squash Mash has a average-calorie, average-carb, high-fat and average-protein content. It is a good source of Vitamin A and Vitamin C.
The food contains 15g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 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.
However, the high fat content makes it unsuitable if you're on a low-fat diet plan.
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.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 58, for Winter Squash Mash, and we advise that this food in moderation.
Calories from Protein | 5% | |
Calories from Fat | 68% | |
Calories from Carbs | 27% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 15 g | 5% | ||
Dietary Fiber | 3 g | 12% | ||
Sugars | 3 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 3 g | 6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 17 g | 26.2% | ||
Saturated Fat | 8 g | 40% |
Serving size
Amount Per Serving
Calories 210 Calories from Fat 150
% Daily Value *
Total Fat 17 g 26.2%
Saturated Fat 8 g 40%
Trans Fat
Cholesterol 30 mg 10%
Sodium 100 mg 4.2%
Total Carbohydrates 15 g 5%
Dietary Fiber 3 g12%
Sugars 3 g
Protein 3 g 6%
Vitamin A 50% Vitamin C 35%
Calcium 6% Iron 10%
*Based on a 2000 Calorie diet
Per Serving | Calories 80
Protein 4 g | Carbs 11 g | Fat 3.5 g
Per Serving | Calories 170
Protein 5 g | Carbs 21 g | Fat 8 g
Per Serving | Calories 490
Protein 11 g | Carbs 21 g | Fat 42 g
Per Serving | Calories 100
Protein 2 g | Carbs 19 g | Fat 2.5 g
Per Serving | Calories 650
Protein 28 g | Carbs 45 g | Fat 42 g
Per Serving | Calories 380
Protein 20 g | Carbs 36 g | Fat 18 g
Per Serving | Calories 120
Protein 5 g | Carbs 22 g | Fat 1.5 g
Per Serving | Calories 90
Protein 3 g | Carbs 18 g | Fat 1.5 g