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Nutritional Profile of Raw Acorn Squash (Winter)

We got 57 nutritional values in our nutrition profile for Raw Acorn Squash (Winter).

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks well (Top 250) for one nutrient:

Fiber, total dietary (Carbohydrates)

Also, when compared to all foods, it ranks moderately (Top 500) for seven additional nutrients.

With the highest ranking of them being

Folate, food (Water-soluble Vitamins)
Magnesium, Mg (Minerals)
Water (Water)
Folate, total (Water-soluble Vitamins)

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Vegetables and Vegetable Products) shows that it ranks decently (Top 100) for five nutrients.

Most notable of them being

Fiber, total dietary (Carbohydrates)
Tryptophan (Amino Acids)
Magnesium, Mg (Minerals)
Cystine (Amino Acids)

You can find these and more nutrient rankings below.

Nutrient Content Of Raw Acorn Squash (Winter)

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Raw Acorn Squash (Winter)

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Raw Acorn Squash (Winter)

10.4%

0.1%

0.8%

87.8%

Carbs

Fats

Protein

Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Raw Acorn Squash (Winter)

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Raw Acorn Squash (Winter)

In food category: Vegetables and Vegetable Products

Carbohydrates (2)	per 100g	per Oz	Rank Cat.	Rank Foods
Carbohydrates, by difference	10.4 g	2.9 g	306	1542
Fiber, total dietary	1.5 g	425.2 mg	81	243
Fatty Acids (4)	per 100g	per Oz	Rank Cat.	Rank Foods
Fatty Acids, total monounsaturated	7 mg	2 mg	619	2834
Fatty Acids, total polyunsaturated	42 mg	11.9 mg	746	2473
Fatty Acids, total saturated	21 mg	6 mg	718	2786
Total Lipid (Fat)	100 mg	28.3 mg	433	1761
Saturated Fats (2)	per 100g	per Oz	Rank Cat.	Rank Foods
Palmitic Acid (16:0)	18 mg	5.1 mg	585	2258
Stearic Acid (18:0)	2 mg	0.6 mg	345	1689
Monounsaturated Fats (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Oleic Acid (18:1)	7 mg	2 mg	610	2805
Polyunsaturated Fats (2)	per 100g	per Oz	Rank Cat.	Rank Foods
Linoleic Acid (18:2 n-6)	16 mg	4.5 mg	701	2378
Linolenic Acid (18:3)	26 mg	7.4 mg	283	930
Amino Acids (18)	per 100g	per Oz	Rank Cat.	Rank Foods
Alanine	33 mg	9.4 mg	192	929
Arginine	44 mg	12.5 mg	211	941
Aspartic Acid	86 mg	24.4 mg	251	965
Cystine	7 mg	2 mg	95	489
Glutamic Acid	140 mg	39.7 mg	272	1019
Glycine	29 mg	8.2 mg	163	974
Histidine	15 mg	4.3 mg	131	993
Isoleucine	31 mg	8.8 mg	180	990
Leucine	45 mg	12.8 mg	223	983
Lysine	29 mg	8.2 mg	223	964
Methionine	10 mg	2.8 mg	101	940
Phenylalanine	31 mg	8.8 mg	177	1011
Proline	28 mg	7.9 mg	171	1037
Serine	31 mg	8.8 mg	175	1035
Threonine	24 mg	6.8 mg	173	988
Tryptophan	11 mg	3.1 mg	81	454
Tyrosine	27 mg	7.7 mg	148	1010
Valine	34 mg	9.6 mg	203	1010
Protein (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Protein	800 mg	226.8 mg	439	1541
Water-soluble Vitamins (9)	per 100g	per Oz	Rank Cat.	Rank Foods
Folate, DFE	17 µg	4.8 µg	153	438
Folate, food	17 µg	4.8 µg	153	272
Folate, total	17 µg	4.8 µg	158	374
Niacin	700 µg	198.4 µg	372	1848
Pantothenic Acid	400 µg	113.4 µg	140	788
Riboflavin	10 µg	2.8 µg	270	801
Thiamin	140 µg	39.7 µg	107	744
Vitamin B6	154 µg	43.7 µg	206	827
Vitamin C	11 mg	3.1 mg	333	513
Fat-soluble Vitamins (4)	per 100g	per Oz	Rank Cat.	Rank Foods
beta-Carotene	220 µg	62.4 µg	620	946
Lutein + Zeaxanthin	38 µg	10.8 µg	546	996
Vitamin A, IU	367 IU	104 IU	249	683
Vitamin A, RAE	18 µg	5.1 µg	434	695
Minerals (10)	per 100g	per Oz	Rank Cat.	Rank Foods
Calcium, Ca	33 mg	9.4 mg	164	514
Copper, Cu	65 µg	18.4 µg	243	784
Iron, Fe	700 µg	198.4 µg	222	853
Magnesium, Mg	32 mg	9.1 mg	90	306
Manganese, Mn	167 µg	47.3 µg	255	863
Phosphorus, P	36 mg	10.2 mg	136	637
Potassium, K	347 mg	98.4 mg	221	551
Selenium, Se	0.5 µg	0.1 µg	99	693
Sodium, Na	3 mg	850.5 µg	448	1156
Zinc, Zn	130 µg	36.9 µg	151	916
Water (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Water	87.8 g	24.9 g	270	348
Other (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Ash	900 mg	255.1 mg	161	572
Kcal (Energy)	40 kcal	11.3 kcal	182	649
KJ (Energy)	167 kj	47.3 kj	223	995

Figure 2. Nutritional profile of raw acorn squash (winter) with 57 nutrient values.

Foods Available Online

We searched Amazon for "Acorn Squash" and found these products.

You can click on an image or the link below for further details of each product (#ad).

Baloian Acorn Squash, 2 count available on Amazon — Baloian Acorn Squash, 2 count

Fresh Acorn Squash (2-3lb) available on Amazon — Fresh Acorn Squash (2-3lb)

Baloian Farms Butternut Squash, 2 Ct available on Amazon — Baloian Farms Butternut Squash, 2 Ct

Showing top 3 of less than a hundred products available. Follow this link to explore the rest on Amazon (#ad).

Common Serving Sizes Of Raw Acorn Squash (Winter)

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / Measurement	Weight in Gr	Weight in Oz
Cup, Cubes	140.0 g	4.9 oz
Squash (4 Inch Dia)	431.0 g	15.2 oz

Figure 3. Common serving sizes of raw acorn squash (winter)

4 Similar Vegetables or Vegetable Products

Explore the nutrient content of similar vegetables and vegetable products below by clicking on their names.

Similar Vegetables and Vegetable Products 1 - 4

Click on a food to explore all of the nutrients it contains.

Acorn Squash	No of Nutrients
Baked Acorn Squash (With Salt, Winter)	57
Baked Acorn Squash (Without Salt, Winter)	57
Boiled Acorn Squash (With Salt, Winter, Mashed)	55
Boiled Acorn Squash (Without Salt, Winter, Mashed)	57

Figure 4. Similar vegetables and vegetable products 1 to 4.

Recommended High Quality Supplements

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We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.

We update/review our recommendations several times per year.

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