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Nutritional Facts: Maple Orange Winter Squash

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.

  10 ounces (284g)
winter squash
2 tablespoons (30g)
fresh orange juice
2 tablespoons (40g)
maple syrup
1/2 (24g)
lemons, juice of
1/4 teaspoon (1g)
white pepper
1 to taste (0g)
salt
1/4 teaspoon (1g)
nutmeg
1/2 teaspoon (1g)
cinnamon
1 tablespoon (14g)
brown sugar
1 teaspoon (5g)
butter
1/4 cup (25g)
sun-dried cranberries
Total 1 serving
Alanine (g) 0.2 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.2 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0 0
Ash (g) 1.6 0.1 0.2 0.1 0.0 n/a 0.0 0.0 0.1 0.1 0.0 2 1
Aspartic acid (g) 0.4 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 1 0
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.2 n/a 0 0
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 79.4 3.3 40.8 1.4 1.6 n/a 1.1 13.1 11.5 1.1 2.0 155 78
Calories 96.4 13.4 104.0 5.3 1.8 n/a 3.1 3.2 52.4 33.6 11.5 325 162
Calories (kj) 405.4 55.9 435.2 21.8 7.4 n/a 12.9 13.5 219.4 140.5 48.5 1,361 680
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Carbohydrates (g) 24.4 3.1 26.8 1.7 0.4 n/a 0.3 1.1 13.5 0.0 3.1 74 37
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 10.1 0.0 10 5
Copper (mg) 0.2 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Cystine (g) 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0 0
Dietary Fiber (g) 4.3 0.1 0.0 0.1 0.2 n/a 0.1 0.7 0.0 0.0 1.2 7 3
Folate (mcg) 68.0 8.9 0.0 4.8 0.1 n/a 0.4 0.1 0.1 0.1 0.3 83 41
Folate, DFE (mcg) 68.0 8.9 0.0 4.8 0.1 n/a 0.4 0.1 0.1 0.1 0.3 83 41
Folate, food (mcg) 68.0 8.9 0.0 4.8 0.1 n/a 0.4 0.1 0.1 0.1 0.3 83 41
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a 0.2 0.3 n/a n/a n/a 0.0 0.2 n/a 0.2 1 0
Galactose n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0 0
Glucose (dextrose) n/a n/a 0.6 0.2 n/a n/a n/a 0.0 0.2 n/a 0.8 2 1
Glutamic acid (g) 0.7 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 1 0
Glycine (g) 0.2 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0 0
Histidine (g) 0.1 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Iron (mg) 1.6 0.1 0.0 0.0 0.1 n/a 0.0 0.1 0.1 0.0 0.1 2 1
Isoleucine (g) 0.2 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0 0
Lactose n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0 0
Leucine (g) 0.2 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0 0
Lysine (g) 0.2 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0 0
Magnesium (mg) 39.7 3.3 8.4 1.4 0.5 n/a 1.1 0.8 1.2 0.1 1.5 58 29
Maltose n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0 0
Manganese (mg) 0.5 0.0 1.2 0.0 0.0 n/a 0.0 0.2 0.0 0.0 0.1 2 1
Methionine (g) 0.1 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0 0
Monounsaturated Fat (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 1.0 0.0 1 1
Niacin (mg) 1.4 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 2 1
Pantothenic acid (mg) 0.5 0.1 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.1 1 0
Phenylalanine (g) 0.2 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0 0
Phosphorus (mg) 65.2 5.1 0.8 1.9 1.1 n/a 1.2 0.8 0.6 1.1 3.3 81 41
Phytosterols n/a n/a n/a n/a 0.3 n/a 0.4 0.3 n/a n/a n/a 1 1
Polyunsaturated Fat (g) 0.2 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0 0
Potassium (mg) 992.3 59.5 84.8 24.7 0.4 n/a 2.1 5.6 18.4 1.1 21.3 1,210 605
Proline (g) 0.1 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0 0
Protein (g) 2.7 0.2 0.0 0.1 0.1 n/a 0.0 0.1 0.0 0.0 0.1 3 2
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 31.4 0.0 31 16
Riboflavin (mg) 0.2 0.0 0.5 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 1 0
Saturated Fat (g) 0.1 0.0 0.0 0.0 0.0 n/a 0.2 0.0 0.0 2.4 0.0 3 1
Selenium (mcg) 1.1 0.0 0.2 0.0 0.0 n/a 0.0 0.0 0.2 0.0 0.0 2 1
Serine (g) 0.2 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0 0
Sodium (mg) 11.3 0.3 4.8 0.2 0.0 n/a 0.1 0.1 3.9 33.5 0.5 55 27
Starch n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 0 0
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Sucrose n/a n/a 23.3 0.1 n/a n/a n/a 0.0 13.0 n/a 0.0 37 18
Sugar (g) 6.2 2.5 24.2 0.6 n/a n/a 0.2 0.0 13.4 0.0 1.0 48 24
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Threonine (g) 0.1 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0 0
Tocopherol, alpha (mg) 0.3 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.1 0.3 1 0
Tocopherol, beta n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 0 0
Tocopherol, delta n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 0 0
Tocopherol, gamma n/a n/a n/a n/a n/a n/a 0.0 0.1 n/a 0.0 0.0 0 0
Total Fat (g) 0.4 0.1 0.0 0.1 0.0 n/a 0.2 0.0 0.0 3.8 0.0 5 2
Trans-monoenoic Fat n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0.1 n/a 0 0
TransFatty acids n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0.2 n/a 0 0
Tryptophan (g) 0.1 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0 0
Tyrosine (g) 0.1 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0 0
Valine (g) 0.2 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0 0
Vitamin A, IU (IU) 3,875.7 59.5 0.0 1.4 0.0 n/a 0.6 3.9 0.0 117.1 15.0 4,073 2,037
Vitamin A, RAE (mcg) 192.8 3.0 0.0 0.0 0.0 n/a 0.0 0.2 0.0 32.1 0.8 229 114
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.4 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin C (mg) 34.9 14.9 0.0 9.3 0.1 n/a 0.0 0.0 0.0 0.0 3.3 63 31
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 2.8 0.0 3 1
Water (g) 254.5 26.3 13.0 22.2 0.1 n/a 0.0 0.1 0.2 0.7 21.8 339 169
Zinc (mg) 0.6 0.0 0.6 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 1 1

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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