Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Acorn squash |
|---|---|
Macronutrients | |
| Calorieskcal | 402% DV |
| Proteing | 0.82% DV |
| Total fatg | 0.10% DV |
| Carbohydrateg | 10.44% DV |
| Fibreg | 1.55% DV |
| Waterg | 87.8 |
Fats | |
| Saturated fatg | 0.0210% DV |
| Monounsaturated fatg | 0.0070 |
| Polyunsaturated fatg | 0.042 |
| Cholesterolmg | 00% DV |
| Linoleic acid (omega-6)g | 0.016 |
Vitamins | |
| Vitamin Aµg | 182% DV |
| Vitamin Cmg | 1112% DV |
| Vitamin Dµg | 00% DV |
| Thiamin (B1)mg | 0.1412% DV |
| Riboflavin (B2)mg | 0.011% DV |
| Niacin (B3)mg | 0.74% DV |
| Pantothenic acid (B5)mg | 0.48% DV |
| Vitamin B6mg | 0.1549% DV |
| Folateµg | 174% DV |
| Vitamin B12µg | 00% DV |
Minerals | |
| Calciummg | 333% DV |
| Ironmg | 0.74% DV |
| Magnesiummg | 328% DV |
| Phosphorusmg | 363% DV |
| Potassiummg | 3477% DV |
| Sodiummg | 30% DV |
| Zincmg | 0.131% DV |
| Coppermg | 0.0657% DV |
| Manganesemg | 0.1677% DV |
| Seleniumµg | 0.51% DV |
Other | |
| Beta-caroteneµg | 220 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 38 |
| Ashg | 0.9 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Acorn squash |
|---|---|
| Beta-caroteneCarotenoid | Notable |
| LuteinXanthophyll carotenoid | Present |
| PolyphenolsPolyphenol (class) | Present |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Acorn squash |
|---|---|
| Eye Health | Yes |
| Gut & Digestive Health | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.