Butternut Squash
Description
Butternut squash, the edible fruit of a winter variety of Curcurbita, eaten as a vegetable. It is extremely rich in vitamin A, zinc and potassium, while containing lesser (but still significant) amounts of vitamin C and copper.
Available throughout the year, peak supply is October through December.
Note: Butternut should have rind entirely buff to light tan. It should not have deep orange rinds and flesh or obviously stringy materials.
Caloric Content
| 1 | 2 | |
| Calories: | 32 | 47 |
| Protein: | .70 | 1.47 gm |
| Carbohydrates: | 8.18 | 12.06 gm |
| Fiber: | .98 | 1.04 gm |
| Total fats: | .07 | .08 gm |
| Saturated fats: | .015 | .017 gm |
| Unsaturated fats: | .034 | .041 gm |
| Cholesterol: | 0 | 0 mg |
1. Raw - 1/2 cup cubes, 70 grams
2. Baked - 1/2 cup mashed, 120 grams
Vitamin Content
| 1 | 2 | USRDA | |
| Vitamin A: | 5460 | 4007 | 5000 IU |
| Thiamine: | .070 | .060 | 1.7 mg |
| Vitamin B-2: | .014 | .047 | 1.7 mg |
| Vitamin B-6: | .108 | .083 | 2.0 mg |
| Vitamin B-12: | 0 | 0 | 6 mcg |
| Biotin: | - | - | 300 mcg |
| Niacin: | .840 | .557 | 20 mg |
| Pantothenic Acid: | .280 | .185 | 10 mg |
| Folic acid: | 18.7 | - | 400 mcg |
| Vitamin C: | 14.7 | 4.1 | 60 mg |
| Vitamin E: | - | - | 30 IU |
1. Raw - 1/2 cup cubes, 70 grams
2. Baked - 1/2 cup mashed, 120 grams
Mineral Content
| 1 | 2 | USRDA | |
| Calcium: | 34 | 23 | 1000 mg |
| Copper: | .05 | .043 | 2 mg |
| Iron: | .49 | .70 | 18 mg |
| Magnesium: | 24 | 11 | 400 mg |
| Manganese: | - | - | n/a mg |
| Phosphorus: | 23 | 17 | 1000 mg |
| Potassium: | 246 | 160 | n/a mg |
| Selenium: | - | - | n/a mcg |
| Sodium: | 3 | 2 | n/a mg |
| Zinc: | .10 | .14 | 15 mg |
1. Raw - 1/2 cup cubes, 70 grams
2. Baked - 1/2 cup mashed, 120 grams
Amino Acid Content
| 1 | 2 | |
| Tryptophan: | .010 | .020 gm |
| Threonine: | .021 | .044 gm |
| Isoleucine: | .027 | .058 gm |
| Leucine: | .040 | .084 gm |
| Lysine: | .026 | .054 gm |
| Methionine: | .008 | .018 gm |
| Cysteine: | .006 | .013 gm |
| Phenylalanine: | .027 | .058 gm |
| Tyrosine: | .024 | .049 gm |
| Valine: | .030 | .064 gm |
| Arginine: | .039 | .082 gm |
| Histidine: | .013 | .028 gm |
| Alanine: | .029 | .061 gm |
| Aspartic acid: | .075 | .158 gm |
| Glutamic acid: | .123 | .257 gm |
| Glycine: | .026 | .054 gm |
| Proline: | .025 | .053 gm |
| Serine: | .027 | .058 gm |
1. Raw - 1/2 cup cubes, 70 grams
2. Baked - 1/2 cup mashed, 120 grams
References
Produce Availability & Merchandising Guide. The Packer. 1989.
Rose, D.P. and P.W. Adams. Egot Activities and the Effect of Vitamin B-6 Supplementation in Women Using Oral Contraceptives. American Journal Of Clinical Nutrition: 26. 1973.
United States Department of Agriculture. Composition of Foods: Vegetables and Vegetable Products-Raw-Processed-Prepared. Washington D.C. 1984.
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