Acorn Squash
Description
Acorn squash is an acorn-shaped, green or orange winter squash. This fruit, often used as a vegetable, is extremely rich in vitamin A, zinc and potassium, and contains significant amounts of vitamin C and copper.
Available throughout the year, with peak supplies October through December.
Caloric Content
| 1 | 2 | |
| Calories: | 56 | 57 |
| Protein: | 1.12 | 1.14 gm |
| Carbohydrates: | 14.59 | 14.87 gm |
| Fiber: | 1.96 | 2.00 gm |
| Total fats: | .14 | .14 gm |
| Saturated fats: | .029 | .030 gm |
| Unsaturated fats: | .069 | .070 gm |
| Cholesterol: | 0 | 0 mg |
1. Raw - 1 cup cubes, 140 grams
2. Baked - 1/2 cup cubes, 102 grams
Vitamin Content
| 1 | 2 | USRDA | |
| Vitamin A: | 476 | 437 | 5000 IU |
| Thiamine: | .196 | .170 | 1.7 mg |
| Vitamin B-2: | .014 | .013 | 1.7 mg |
| Vitamin B-6: | .216 | .198 | 2.0 mg |
| Vitamin B-12: | 0 | 0 | 6 mcg |
| Biotin: | - | - | 300 mcg |
| Niacin: | .980 | .899 | 20 mg |
| Pantothenic Acid: | .560 | .514 | 10 mg |
| Folic acid: | 23.4 | 19.1 | 400 mcg |
| Vitamin C: | 15.4 | 11.0 | 60 mg |
| Vitamin E: | - | - | 30 IU |
1. Raw - 1 cup cubes, 140 grams
2. Baked - 1/2 cup cubes, 102 grams
Mineral Content
| 1 | 2 | USRDA | |
| Calcium: | 46 | 45 | 1000 mg |
| Copper: | .091 | .088 | 2 mg |
| Iron: | .98 | .95 | 18 mg |
| Magnesium: | 45 | 43 | 400 mg |
| Manganese: | - | - | n/a mg |
| Phosphorus: | 50 | 46 | 1000 mg |
| Potassium: | 486 | 446 | n/a mg |
| Selenium: | - | - | n/a mcg |
| Sodium: | 5 | 4 | n/a mg |
| Zinc: | .18 | .18 | 15 mg |
1. Raw - 1 cup cubes, 140 grams
2. Baked - 1/2 cup cubes, 102 grams
Amino Acid Content
| 1 | 2 | |
| Tryptophan: | .015 | .016 gm |
| Threonine: | .034 | .034 gm |
| Isoleucine: | .043 | .045 gm |
| Leucine: | .063 | .065 gm |
| Lysine: | .041 | .042 gm |
| Methionine: | .014 | .014 gm |
| Cysteine: | .010 | .010 gm |
| Phenylalanine: | .043 | .045 gm |
| Tyrosine: | .038 | .039 gm |
| Valine: | .048 | .049 gm |
| Arginine: | .062 | .063 gm |
| Histidine: | .021 | .021 gm |
| Alanine: | .046 | .048 gm |
| Aspartic acid: | .120 | .122 gm |
| Glutamic acid: | .196 | .200 gm |
| Glycine: | .041 | .042 gm |
| Proline: | .039 | .041 gm |
| Serine: | .043 | .045 gm |
1. Raw - 1 cup cubes, 140 grams
2. Baked - 1/2 cup cubes, 102 grams
References
Produce Availability & Merchandising Guide. The Packer. 1989.
United States Department of Agriculture. Composition of Foods: Vegetables and Vegetable Products-Raw-Processed-Prepared. Washington D.C. 1984.
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