Re: Squash?


"Ben Fullerton" <benfnospam@xxxxxxxxxxxxxx> wrote in message
news:ei3s67$7g8$2@xxxxxxxxxxxxxxxxxxxxxxxx

All *science based* comments and information appreciated, as always.

All the winter squashes are excellent for you. Low GI if I remember
correctly. Even the low carb geeks should not have a problem with winter
squashes.


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Squash, winter, butternut, cooked, baked, with salt
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Scientific Name:
NDB No: 11866 (Nutrient values and weights are for edible portion)

Nutrient Units Value per
100 grams Number
of Data
Points Std.
Error 1.00 X 1 cup, cubes
-------
205g
Proximates
Water g 87.80 0 179.99
Energy kcal 40 0 82
Energy kj 169 0 346
Protein g 0.90 0 1.84
Total lipid (fat) g 0.09 0 0.18
Ash g 0.72 0 1.48
Carbohydrate, by difference g 10.49 0 21.50
Sugars, total g 1.97 0 4.04
Minerals
Calcium, Ca mg 41 0 84
Iron, Fe mg 0.60 0 1.23
Magnesium, Mg mg 29 0 59
Phosphorus, P mg 27 0 55
Potassium, K mg 284 0 582
Sodium, Na mg 240 0 492
Zinc, Zn mg 0.13 0 0.27
Copper, Cu mg 0.065 0 0.133
Manganese, Mn mg 0.172 0 0.353
Selenium, Se mcg 0.5 0 1.0
Vitamins
Vitamin C, total ascorbic acid mg 15.1 0 31.0
Thiamin mg 0.072 0 0.148
Riboflavin mg 0.017 0 0.035
Niacin mg 0.969 1 1.986
Pantothenic acid mg 0.359 1 0.736
Vitamin B-6 mg 0.124 1 0.254
Folate, total mcg 19 1 39
Folic acid mcg 0 0 0
Folate, food mcg 19 1 39
Folate, DFE mcg_DFE 19 0 39
Vitamin B-12 mcg 0.00 0 0.00
Vitamin B-12, added mcg 0.00 0 0.00
Vitamin A, IU IU 11155 0 22868
Vitamin A, RAE mcg_RAE 558 0 1144
Retinol mcg 0 0 0
Vitamin E (alpha-tocopherol) mg 1.29 0 2.64
Vitamin E, added mg 0.00 0 0.00
Vitamin K (phylloquinone) mcg 1.0 0 2.0
Lipids
Fatty acids, total saturated g 0.019 0 0.039
12:0 g 0.000 0 0.000
14:0 g 0.000 0 0.000
16:0 g 0.016 0 0.033
18:0 g 0.002 0 0.004
Fatty acids, total monounsaturated g 0.007 0 0.014
16:1 undifferentiated g 0.000 0 0.000
18:1 undifferentiated g 0.007 0 0.014
Fatty acids, total polyunsaturated g 0.038 0 0.078
18:2 undifferentiated g 0.014 0 0.029
18:3 undifferentiated g 0.024 0 0.049
Cholesterol mg 0 0 0
Amino acids
Tryptophan g 0.013 0 0.027
Threonine g 0.027 0 0.055
Isoleucine g 0.035 0 0.072
Leucine g 0.051 0 0.105
Lysine g 0.033 0 0.068
Methionine g 0.011 0 0.023
Cystine g 0.008 0 0.016
Phenylalanine g 0.035 0 0.072
Tyrosine g 0.030 0 0.061
Valine g 0.039 0 0.080
Arginine g 0.050 0 0.102
Histidine g 0.017 0 0.035
Alanine g 0.038 0 0.078
Aspartic acid g 0.097 0 0.199
Glutamic acid g 0.157 0 0.322
Glycine g 0.033 0 0.068
Proline g 0.032 0 0.066
Serine g 0.035 0 0.072
Other
Alcohol, ethyl g 0.0 0 0.0
Caffeine mg 0 0 0
Theobromine mg 0 0 0
Carotene, beta mcg 4570 0 9368
Carotene, alpha mcg 1130 0 2316
Cryptoxanthin, beta mcg 3116 0 6388
Lycopene mcg 0 0 0
Lutein + zeaxanthin mcg 0 0 0

USDA National Nutrient Database for Standard Reference, Release 19
(2006)
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