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Sex
Weight
154 lb
≈ 70 kg
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Stays in your browser. Sex sets the reference values; weight scales the amino acid targets.

Vegetables

Butternut squash

1 cup, cubes · 140 g per serving
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Stands out per serving
  • Vitamin A83%
  • Vitamin C33%
  • Vitamin B617%
  • Potassium14%
  • Vitamin A83%
  • Vitamin C33%
  • Vitamin B617%
  • Potassium14%
Source: USDA FoodData Central. View entry

Percent of daily reference, per serving

Measured against NIH daily reference values for an adult male; iron and zinc targets are raised for plant absorption, per NIH. Tap a nutrient name to see every food ranked for it.

Fat-soluble vitamins

Vitamin A
83%
Vitamin D
0%
Vitamin E
13%
Vitamin K
1%

Water-soluble vitamins

Vitamin C
33%
Thiamin (B1)
12%
Riboflavin (B2)
2%
Niacin (B3)
11%
Pantothenic acid (B5)
11%
Vitamin B6
17%
Folate (B9)
9%
Vitamin B12
0%
Choline
No data

Minerals

Calcium
7%
Iron
7%
Magnesium
11%
Phosphorus
7%
Potassium
14%
Zinc
1%
Copper
11%
Manganese
12%
Selenium
1%
Not a source of: Vitamin D, Vitamin B12 (0% per serving, according to USDA FoodData Central).

Essential amino acids

Per-kg targets from the NIH/National Academies RDA for adults. Targets for 70 kg (154 lb) body weight.

Not a source of: Vitamin D, Vitamin B12 (0% per serving, according to USDA FoodData Central).
Source: USDA FoodData Central. View entry
Bars end at 100%; anything above shows as 100%+. This isn't medical advice; individual needs vary.