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Nutritional Facts: Yam 'n Butternut Squash Mash

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1 cup (140g)
butternut squash
1 cup (136g)
yams
1/4 cup (57g)
butter
1/2 teaspoon (3g)
salt
1/4 teaspoon (1g)
ground nutmeg
1/4 teaspoon (1g)
cinnamon
1 to taste (0g)
pepper
Total 1 serving
Alanine (g) 0.1 0.1 0.0 0.0 n/a 0.0 n/a 0 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.1 0.2 0.0 0.0 n/a 0.0 n/a 0 0
Ash (g) 1.1 1.0 1.2 3.0 0.0 0.0 n/a 6 2
Aspartic acid (g) 0.1 0.2 0.0 0.0 n/a 0.0 n/a 0 0
Beta-sitosterol n/a n/a 2.3 n/a n/a n/a n/a 2 1
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 67.2 19.0 13.6 0.7 1.0 6.5 n/a 108 27
Calories 63.0 157.8 406.9 0.0 2.9 1.6 n/a 632 158
Calories (kj) 263.2 661.0 1,701.9 0.0 12.1 6.8 n/a 2,645 661
Campesterol n/a n/a 0.0 n/a n/a n/a n/a 0 0
Carbohydrates (g) 16.4 37.4 0.0 0.0 0.3 0.5 n/a 55 14
Cholesterol (mg) 0.0 0.0 122.0 0.0 0.0 0.0 n/a 122 31
Copper (mg) 0.1 0.2 0.0 0.0 0.0 0.0 n/a 0 0
Cystine (g) 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Dietary Fiber (g) 2.8 5.3 0.0 0.0 0.1 0.3 n/a 9 2
Folate (mcg) 37.8 21.8 1.7 0.0 0.4 0.0 n/a 62 15
Folate, DFE (mcg) 37.8 21.8 1.7 0.0 0.4 0.0 n/a 62 15
Folate, food (mcg) 37.8 21.8 1.7 0.0 0.4 0.0 n/a 62 15
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Fructose (g) 1.4 n/a n/a n/a n/a 0.0 n/a 1 0
Galactose (g) 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
Glucose (dextrose) (g) 1.4 n/a n/a n/a n/a 0.0 n/a 1 0
Glutamic acid (g) 0.2 0.2 0.1 0.0 n/a 0.0 n/a 1 0
Glycine (g) 0.1 0.1 0.0 0.0 n/a 0.0 n/a 0 0
Histidine (g) 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Hydroxyproline n/a n/a n/a n/a n/a 0.0 n/a 0 0
Iron (mg) 1.0 0.7 0.0 0.0 0.0 0.1 n/a 2 0
Isoleucine (g) 0.1 0.1 0.0 0.0 n/a 0.0 n/a 0 0
Lactose (g) 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
Leucine (g) 0.1 0.1 0.0 0.0 n/a 0.0 n/a 0 0
Lysine (g) 0.1 0.1 0.0 0.0 n/a 0.0 n/a 0 0
Magnesium (mg) 47.6 24.5 1.1 0.0 1.0 0.4 n/a 75 19
Maltose (g) 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
Manganese (mg) 0.3 0.5 0.0 0.0 0.0 0.1 n/a 1 0
Methionine (g) 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Monounsaturated Fat (g) 0.0 0.0 11.9 0.0 0.0 0.0 n/a 12 3
Niacin (mg) 1.7 0.8 0.0 0.0 0.0 0.0 n/a 2 1
Pantothenic acid (mg) 0.6 0.4 0.1 0.0 n/a 0.0 n/a 1 0
Phenylalanine (g) 0.1 0.1 0.0 0.0 n/a 0.0 n/a 0 0
Phosphorus (mg) 46.2 66.6 13.6 0.0 1.2 0.4 n/a 128 32
Phytosterols n/a n/a n/a 0.0 0.3 0.2 n/a 1 0
Polyunsaturated Fat (g) 0.1 0.1 1.7 0.0 0.0 0.0 n/a 2 0
Potassium (mg) 492.8 911.2 13.6 0.2 1.9 2.8 n/a 1,423 356
Proline (g) 0.1 0.1 0.0 0.0 n/a 0.0 n/a 0 0
Protein (g) 1.4 2.0 0.5 0.0 0.0 0.0 n/a 4 1
Retinol (mcg) 0.0 0.0 380.8 0.0 0.0 0.0 n/a 381 95
Riboflavin (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Saturated Fat (g) 0.0 0.0 29.2 0.0 0.1 0.0 n/a 29 7
Selenium (mcg) 0.7 1.0 0.6 0.0 0.0 0.0 n/a 2 1
Serine (g) 0.1 0.1 0.0 0.0 n/a 0.0 n/a 0 0
Sodium (mg) 5.6 10.9 405.2 1,162.7 0.1 0.1 n/a 1,585 396
Stigmasterol n/a n/a 0.0 n/a n/a n/a n/a 0 0
Sucrose (g) 0.3 n/a n/a n/a n/a 0.0 n/a 0 0
Sugar (g) 3.1 0.7 0.0 0.0 0.2 0.0 n/a 4 1
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.1 0.1 0.0 0.0 0.0 0.0 n/a 0 0
Threonine (g) 0.0 0.1 0.0 0.0 n/a 0.0 n/a 0 0
Tocopherol, alpha (mg) 2.0 0.5 1.3 0.0 0.0 0.0 n/a 4 1
Tocopherol, beta n/a n/a 0.0 n/a 0.0 0.0 n/a 0 0
Tocopherol, delta n/a n/a 0.0 n/a 0.0 0.0 n/a 0 0
Tocopherol, gamma n/a n/a 0.0 n/a 0.0 0.1 n/a 0 0
Total Fat (g) 0.1 0.2 46.0 0.0 0.2 0.0 n/a 47 12
Trans-monoenoic Fat n/a n/a 1.7 n/a n/a 0.0 n/a 2 0
TransFatty acids n/a n/a 1.9 n/a n/a 0.0 n/a 2 0
Tryptophan (g) 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Tyrosine (g) 0.0 0.1 0.0 0.0 n/a 0.0 n/a 0 0
Valine (g) 0.1 0.1 0.0 0.0 n/a 0.0 n/a 0 0
Vitamin A, IU (IU) 14,882.0 165.9 1,418.2 0.0 0.6 1.9 n/a 16,469 4,117
Vitamin A, RAE (mcg) 744.8 8.2 388.2 0.0 0.0 0.1 n/a 1,141 285
Vitamin B-12 (mcg) 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0 0
Vitamin B-6 (mg) 0.2 0.3 0.0 0.0 0.0 0.0 n/a 1 0
Vitamin C (mg) 29.4 16.5 0.0 0.0 0.0 0.0 n/a 46 11
Vitamin D (IU) 0.0 0.0 34.1 0.0 0.0 0.0 n/a 34 9
Water (g) 121.0 95.4 9.0 0.0 0.0 0.1 n/a 225 56
Zinc (mg) 0.2 0.3 0.1 0.0 0.0 0.0 n/a 1 0

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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