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 | Butternuts |
|---|---|
Macronutrients | |
| Calorieskcal | 61231% DV |
| Proteing | 24.950% DV |
| Total fatg | 5773% DV |
| Carbohydrateg | 12.14% DV |
| Fibreg | 4.717% DV |
| Waterg | 3.34 |
Fats | |
| Saturated fatg | 1.317% DV |
| Monounsaturated fatg | 10.4 |
| Polyunsaturated fatg | 42.7 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 33.7 |
Vitamins | |
| Vitamin Aµg | 61% DV |
| Vitamin Cmg | 3.24% DV |
| Vitamin Dµg | 00% DV |
| Thiamin (B1)mg | 0.38332% DV |
| Riboflavin (B2)mg | 0.14811% DV |
| Niacin (B3)mg | 1.047% DV |
| Pantothenic acid (B5)mg | 0.63313% DV |
| Vitamin B6mg | 0.5633% DV |
| Folateµg | 6617% DV |
| Vitamin B12µg | 00% DV |
Minerals | |
| Calciummg | 534% DV |
| Ironmg | 4.0222% DV |
| Magnesiummg | 23756% DV |
| Phosphorusmg | 44636% DV |
| Potassiummg | 4219% DV |
| Sodiummg | 10% DV |
| Zincmg | 3.1328% DV |
| Coppermg | 0.4550% DV |
| Manganesemg | 6.56285% DV |
| Seleniumµg | 17.231% DV |
Other | |
| Ashg | 2.73 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Butternuts |
|---|---|
| Omega-3 fatty acidsFatty acid | Notable |
| PhytosterolsPlant sterol | Present |
| PolyphenolsPolyphenol (class) | Present |
| TanninsPolyphenol | 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 | Butternuts |
|---|---|
| Heart 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.