Printed from https://www.nutritionvalue.org

Nutrition Calculator and Recipe Builder

Summary
Recipe nameMeal
Number of servings1
Final weight, g

IngredientAmountCaloriesAction
Squash, without salt, mashed, boiled, cooked, acorn, winter1 cup, mashed = 245 g83delete

Meal

Nutrition Facts
Portion Size245 g
Amount Per Portion83
Calories
% Daily Value *
Total Fat 0.2g 0 %
Sodium 7.4mg 0 %
Total Carbohydrate 22g 8 %
   Dietary Fiber 6.4g 23 %
Protein 1.6g 3 %
Vitamin D 0mcg 0 %
Calcium 63.7mg 5 %
Iron 1.37mg 8 %
Potassium 644mg 14 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2,000 calories a day is used for general nutrition advice.
  Share by URL
Meal, calories by source
Badges: low fat

Meal nutrition facts and analysis per serving

Vitamins
NutrientAmount DV
Vitamin A, RAE 100.45 mcg11 %
  Carotene, alpha 0 mcg
  Carotene, beta 1200.5 mcg
  Cryptoxanthin, beta 0 mcg
  Lutein + zeaxanthin 161.7 mcg
  Lycopene 0 mcg
  Retinol 0 mcg
Thiamin [Vitamin B1]0.245 mg20 %
Riboflavin [Vitamin B2]0.02 mg2 %
Niacin [Vitamin B3]1.301 mg8 %
Pantothenic acid [Vitamin B5]0.742 mg15 %
Vitamin B6 0.287 mg22 %
Vitamin B12 [Cobalamin]0 mcg0 %
Folate, DFE [Vitamin B9]26.95 mcg7 %
  Folate, food 26.95 mcg
  Folic acid 0 mcg
Vitamin C [Ascorbic acid]15.9 mg18 %
Vitamin D 0 mcg0 %

Minerals
NutrientAmount DV
Calcium, Ca 63.7 mg5 %
Copper, Cu 0.127 mg14 %
Iron, Fe 1.37 mg8 %
Magnesium, Mg 63.7 mg16 %
Manganese, Mn 0.358 mg16 %
Phosphorus, P 66.15 mg9 %
Potassium, K 644.35 mg14 %
Selenium, Se 1 mcg2 %
Sodium, Na 7.35 mg0 %
Zinc, Zn 0.27 mg2 %

Proteins and Aminoacids
Meal, amino acids
NutrientAmount DV
Protein 1.64 g3 %
  Alanine 0.069 g
  Arginine 0.091 g
  Aspartic acid 0.176 g
  Cystine 0.015 g
  Glutamic acid 0.289 g
  Glycine 0.061 g
  Histidine 0.032 g5 %
  Isoleucine 0.064 g5 %
  Leucine 0.093 g3 %
  Lysine 0.061 g3 %
  Methionine 0.02 g
  Phenylalanine 0.064 g
  Proline 0.059 g
  Serine 0.064 g
  Threonine 0.049 g5 %
  Tryptophan 0.025 g9 %
  Tyrosine 0.056 g
  Valine 0.071 g4 %
  Phenylalanine + Tyrosine 0.12 g7 %
  Methionine + Cysteine 0.02 g2 %

 
Carbohydrates
NutrientAmount DV
Carbohydrate 21.54 g8 %
  Fiber 6.4 g23 %
  Net carbs 15.14 g

Fats and Fatty Acids
Meal, fatty acids by type
NutrientAmount DV
Fat 0.2 g0 %
  Saturated fatty acids 0.042 g0 %
    Dodecanoic acid 0 g
    Hexadecanoic acid 0.037 g
    Octadecanoic acid 0.005 g
    Tetradecanoic acid 0 g
  Monounsaturated fatty acids 0.015 g
    Hexadecenoic acid 0 g
    Octadecenoic acid 0.015 g
  Polyunsaturated fatty acids 0.086 g
    Octadecadienoic acid 0.032 g
    Octadecatrienoic acid 0.054 g
  Fatty acids, total trans 0 g

Sterols
NutrientAmount DV
Cholesterol 0 mg0 %

Other
NutrientAmount DV
Ash 1.86 g
Water 219.76 g

Instructions

Add ingredientUse the search bar above to quickly add ingredients to the recipe. You can specify item and weight in grams or ounces in search box, e.g. 'bananas 35 g', 'tomatoes 4 oz'. UPC barcodes are also supported, e.g. '070470496528'. Alternatively you can add an item directly from favories, recipes, custom foods, food details and search result pages.
Remove ingredientClick on 'delete' link in the item row to remove it from the recipe.
Change amountClick on the amount link to modify the amount used in the recipe.
Recipe nameClick on pencil icon in recipe name row, modify name as desired and hit enter or click anywhere on the page to save changes.
Number of servingsClick on pencil icon in number of servings row, modify name as desired and hit enter or click anywhere on the page to save changes.
Final weightIf not specified then the total weight of all ingredients will be used as the final weight of a recipe. To account for water evaporation or adsorption you can directly specify final weight by clicking on pencil icon in final weight row.
Save recipeClick on 'Save to your recipes' button to save current recipe to your recipe list.
Share recipeClick on 'Share by URL' link to copy URL suitable for sharing this recipe. Sharing by URL feature only exists for recipes that don't depend on other recipes or custom ingredients.
nutrition calculator
Please let us know if you have any suggestions on how to make this website better.
Nutrition calculator: computes nutrition value of a meal Daily values are based on 2000 calorie diet and 155 lbs body weight (change). Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website developement and operations. Data from USDA National Nutrient Database.
Contribute to this site | Contact webmaster
NutritionValue.Org - Nutrition facts exposed
Terms and Conditions | Privacy Policy | Do Not Sell My Personal Information
Copyright 2021 NutritionValue.org All rights reserved