Vegetables
al..as, ba..br, br..ca, ca..ce, ch..da, eg..la, le..ok, on..pe, pe..po, po..rh, ru..sq, sq..sw, ta..to, to..ya
| squash, summer, zucchini, with skin (cooked) |
squash, summer, zucchini, with skin (raw) |
squash, winter, acorn (baked) |
squash, winter, acorn (raw) |
squash, winter, butternut (baked) |
squash, winter, butternut (raw) |
squash, winter, hubbard (baked) |
squash, winter, spaghetti (baked) |
squash, winter, spaghetti (raw) |
sweet potato, without skin (cooked) |
|
| Serving Size | 1/2 cup (90g) | 1/2 cup (62g) | 1/2 cup (102.5g) | 1/2 cup (70g) | 1/2 cup (102.5g) | 1/2 cup (70g) | 1/2 cup (102.5g) | 1/2 cup (77.5g) | 1/2 cup (50.5g) | 1 medium (151g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 14 | 10 | 57 | 28 | 41 | 32 | 51 | 21 | 16 | 115 |
| Protein (g) | 0.58 (1%) | 0.75 (2%) | 1.15 (2%) | 0.56 (1%) | 0.92 (2%) | 0.70 (1%) | 2.54 (5%) | 0.51 (1%) | 0.32 (1%) | 2.07 (4%) |
| Total Fat (g) | 0.04 | 0.11 | 0.14 | 0.07 | 0.09 | 0.07 | 0.64 (1%) | 0.20 | 0.29 | 0.21 |
| Total Carbohydrates (g) | 3.54 | 2.08 | 14.94 | 7.29 | 10.75 | 8.18 | 11.08 | 5.01 | 3.49 | 26.76 |
| Dietary Fiber (g) | 1.3 (5%) | 0.7 (3%) | 4.5 (18%) | 1.1 (4%) | - | 1.4 (6%) | - | 1.1 (4%) | - | 3.8 (15%) |
| Sugar (g) | 1.52 | 1.07 | - | - | 2.02 | 1.54 | - | 1.96 | - | 8.67 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 4.1 (7%) | 10.5 (18%) | 11.1 (19%) | 7.7 (13%) | 15.5 (26%) | 14.7 (25%) | 9.7 (16%) | 2.7 (5%) | 1.1 (2%) | 19.3 (32%) |
| Thiamin (mg) | 0.037 (2%) | 0.030 (2%) | 0.171 (11%) | 0.098 (7%) | 0.074 (5%) | 0.070 (5%) | 0.076 (5%) | 0.029 (2%) | 0.019 (1%) | 0.085 (6%) |
| Riboflavin (mg) | 0.037 (2%) | 0.088 (5%) | 0.013 (1%) | 0.007 | 0.017 (1%) | 0.014 (1%) | 0.048 (3%) | 0.017 (1%) | 0.009 (1%) | 0.071 (4%) |
| Niacin (mg) | 0.385 (2%) | 0.302 (2%) | 0.903 (5%) | 0.490 (2%) | 0.993 (5%) | 0.840 (4%) | 0.572 (3%) | 0.628 (3%) | 0.480 (2%) | 0.812 (4%) |
| Pantothenic Acid (mg) | 0.103 (1%) | 0.096 (1%) | 0.517 (5%) | 0.280 (3%) | 0.368 (4%) | 0.280 (3%) | 0.458 (5%) | 0.275 (3%) | 0.182 (2%) | 0.877 (9%) |
| Vitamin B6 (mg) | 0.070 (4%) | 0.135 (7%) | 0.199 (10%) | 0.108 (5%) | 0.127 (6%) | 0.108 (5%) | 0.176 (9%) | 0.077 (4%) | 0.051 (3%) | 0.249 (12%) |
| Folate (mcg) | 15 (4%) | 18 (5%) | 19 (5%) | 12 (3%) | 19 (5%) | 19 (5%) | 16 (4%) | 6 (2%) | 6 (2%) | 9 (2%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 1005 (20%) | 124 (2%) | 439 (9%) | 257 (5%) | 11434 (229%) | 7441 (149%) | 6186 (124%) | 85 (2%) | 25 (1%) | 23767 (475%) |
| Vitamin E (mg) | 0.11 | 0.07 | - | - | 1.32 (4%) | 1.01 (3%) | - | 0.09 | - | 1.42 (5%) |
| Vitamin K (mcg) | 3.8 (5%) | 2.7 (3%) | - | - | 1.0 (1%) | 0.8 (1%) | - | 0.6 (1%) | - | 3.2 (4%) |
| Minerals | ||||||||||
| Calcium (mg) | 12 (1%) | 9 (1%) | 45 (5%) | 23 (2%) | 42 (4%) | 34 (3%) | 17 (2%) | 16 (2%) | 12 (1%) | 41 (4%) |
| Iron (mg) | 0.31 (2%) | 0.22 (1%) | 0.95 (5%) | 0.49 (3%) | 0.61 (3%) | 0.49 (3%) | 0.48 (3%) | 0.26 (1%) | 0.16 (1%) | 1.09 (6%) |
| Magnesium (mg) | 20 (5%) | 11 (3%) | 44 (11%) | 22 (6%) | 30 (8%) | 24 (6%) | 23 (6%) | 9 (2%) | 6 (2%) | 27 (7%) |
| Phosphorus (mg) | 36 (4%) | 24 (2%) | 46 (5%) | 25 (3%) | 28 (3%) | 23 (2%) | 24 (2%) | 11 (1%) | 6 (1%) | 48 (5%) |
| Potassium (mg) | 228 (7%) | 162 (5%) | 448 (13%) | 243 (7%) | 291 (8%) | 246 (7%) | 367 (10%) | 91 (3%) | 55 (2%) | 347 (10%) |
| Sodium (mg) | 3 | 6 | 4 | 2 | 4 | 3 | 8 | 14 (1%) | 9 | 41 (2%) |
| Zinc (mg) | 0.16 (1%) | 0.18 (1%) | 0.17 (1%) | 0.09 (1%) | 0.13 (1%) | 0.10 (1%) | 0.15 (1%) | 0.15 (1%) | 0.10 (1%) | 0.30 (2%) |
| Copper (mg) | 0.077 (4%) | 0.032 (2%) | 0.088 (4%) | 0.045 (2%) | 0.067 (3%) | 0.050 (3%) | 0.046 (2%) | 0.027 (1%) | 0.019 (1%) | 0.142 (7%) |
| Manganese (mg) | 0.160 (8%) | 0.108 (5%) | 0.248 (12%) | 0.117 (6%) | 0.176 (9%) | 0.141 (7%) | 0.174 (9%) | 0.084 (4%) | 0.063 (3%) | 0.402 (20%) |
| Selenium (mcg) | 0.2 | 0.1 | 0.7 (1%) | 0.3 | 0.5 (1%) | 0.3 | 0.6 (1%) | 0.2 | 0.2 | 0.3 |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.009 | 0.023 | 0.030 | 0.015 | 0.019 | 0.015 | 0.131 (1%) | 0.048 | 0.059 | 0.060 |
| Monounsaturated Fat (g) | 0.004 | 0.009 | 0.010 | 0.005 | 0.007 | 0.005 | 0.047 | 0.017 | 0.021 | 0 |
| Polyunsaturated Fat (g) | 0.019 | 0.047 | 0.060 | 0.029 | 0.039 | 0.029 | 0.267 | 0.098 | 0.121 | 0.121 |
Please click here for more information about the nutrient contents tables.
All vegetables marked as 'cooked' are
boiled, drained, without salt.
All vegetables marked as 'baked are baked without salt.