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    Nutritional Facts: Sweet Potatoes and 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.

      1 medium (130g)
    sweet potatoes
    1 medium (196g)
    yellow squash
    2 tablespoons (28g)
    butter
    1 tablespoon (15g)
    lime juice
    1 to taste (0g)
    sea salt
    1 to taste (3g)
    black pepper
    Total 1 serving
    Alanine (g) 0.1 0.1 0.0 0.0 n/a n/a 0 0
    Alcohol (g) 0.0 0.0 0.0 0.0 n/a n/a 0 0
    Arginine (g) 0.1 0.1 0.0 0.0 n/a n/a 0 0
    Ash (g) 1.3 1.1 0.6 0.0 n/a n/a 3 2
    Aspartic acid (g) 0.5 0.3 0.0 0.0 n/a n/a 1 0
    Beta-sitosterol n/a n/a 1.1 n/a n/a n/a 1 1
    Caffeine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0 0
    Calcium (mg) 39.0 31.4 6.8 2.1 n/a n/a 79 40
    Calories 111.8 33.3 203.6 3.8 n/a n/a 353 176
    Calories (kj) 466.7 137.2 851.7 15.7 n/a n/a 1,471 736
    Campesterol n/a n/a 0.0 n/a n/a n/a 0 0
    Carbohydrates (g) 26.2 6.1 0.0 1.3 n/a n/a 34 17
    Cholesterol (mg) 0.0 0.0 61.1 0.0 n/a n/a 61 31
    Copper (mg) 0.2 0.1 0.0 0.0 n/a n/a 0 0
    Cystine (g) 0.0 0.0 0.0 0.0 n/a n/a 0 0
    Dietary Fiber (g) 3.9 2.0 0.0 0.1 n/a n/a 6 3
    Folate (mcg) 14.3 47.0 0.9 1.5 n/a n/a 64 32
    Folate, DFE (mcg) 14.3 47.0 0.9 1.5 n/a n/a 64 32
    Folate, food (mcg) 14.3 47.0 0.9 1.5 n/a n/a 64 32
    Folic acid (mcg) 0.0 0.0 0.0 0.0 n/a n/a 0 0
    Fructose (g) 0.9 2.7 n/a 0.1 n/a n/a 4 2
    Galactose (g) 0.0 0.0 n/a 0.0 n/a n/a 0 0
    Glucose (dextrose) (g) 1.2 2.1 n/a 0.1 n/a n/a 3 2
    Glutamic acid (g) 0.2 0.3 0.1 0.0 n/a n/a 1 0
    Glycine (g) 0.1 0.1 0.0 0.0 n/a n/a 0 0
    Histidine (g) 0.0 0.1 0.0 0.0 n/a n/a 0 0
    Iron (mg) 0.8 0.7 0.0 0.0 n/a n/a 2 1
    Isoleucine (g) 0.1 0.1 0.0 0.0 n/a n/a 0 0
    Lactose (g) 0.0 0.0 n/a 0.0 n/a n/a 0 0
    Leucine (g) 0.1 0.1 0.0 0.0 n/a n/a 0 0
    Lysine (g) 0.1 0.1 0.0 0.0 n/a n/a 0 0
    Magnesium (mg) 32.5 35.3 0.6 1.2 n/a n/a 70 35
    Maltose (g) 0.0 0.0 n/a 0.0 n/a n/a 0 0
    Manganese (mg) 0.3 0.3 0.0 0.0 n/a n/a 1 0
    Methionine (g) 0.0 0.0 0.0 0.0 n/a n/a 0 0
    Monounsaturated Fat (g) 0.0 0.0 6.0 0.0 n/a n/a 6 3
    Niacin (mg) 0.7 0.9 0.0 0.0 n/a n/a 2 1
    Pantothenic acid (mg) 1.0 0.4 0.0 0.0 n/a n/a 1 1
    Phenylalanine (g) 0.1 0.1 0.0 0.0 n/a n/a 0 0
    Phosphorus (mg) 61.1 74.5 6.8 2.1 n/a n/a 145 72
    Phytosterols (mg) 15.6 n/a n/a n/a n/a n/a 16 8
    Polyunsaturated Fat (g) 0.0 0.2 0.9 0.0 n/a n/a 1 1
    Potassium (mg) 438.1 511.6 6.8 17.7 n/a n/a 974 487
    Proline (g) 0.1 0.1 0.0 0.0 n/a n/a 0 0
    Protein (g) 2.0 2.4 0.2 0.1 n/a n/a 5 2
    Retinol (mcg) 0.0 0.0 190.6 0.0 n/a n/a 191 95
    Riboflavin (mg) 0.1 0.2 0.0 0.0 n/a n/a 0 0
    Saturated Fat (g) 0.0 0.2 14.6 0.0 n/a n/a 15 7
    Selenium (mcg) 0.8 0.4 0.3 0.0 n/a n/a 1 1
    Serine (g) 0.1 0.1 0.0 0.0 n/a n/a 0 0
    Sodium (mg) 71.5 15.7 202.8 0.3 n/a n/a 290 145
    Starch (g) 16.4 0.0 n/a 0.0 n/a n/a 16 8
    Stigmasterol n/a n/a 0.0 n/a n/a n/a 0 0
    Sucrose (g) 3.3 0.1 n/a 0.1 n/a n/a 3 2
    Sugar (g) 5.4 4.9 0.0 0.3 n/a n/a 11 5
    Theobromine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0 0
    Thiamin (mg) 0.1 0.1 0.0 0.0 n/a n/a 0 0
    Threonine (g) 0.1 0.1 0.0 0.0 n/a n/a 0 0
    Tocopherol, alpha (mg) 0.3 0.2 0.7 0.0 n/a n/a 1 1
    Tocopherol, beta (mg) 0.0 n/a 0.0 0.0 n/a n/a 0 0
    Tocopherol, delta (mg) 0.0 n/a 0.0 0.0 n/a n/a 0 0
    Tocopherol, gamma (mg) 0.0 n/a 0.0 0.0 n/a n/a 0 0
    Total Fat (g) 0.1 0.6 23.0 0.0 n/a n/a 24 12
    Trans-monoenoic Fat n/a 0.0 0.8 n/a n/a n/a 1 0
    TransFatty acids n/a 0.0 0.9 n/a n/a n/a 1 0
    Tryptophan (g) 0.0 0.0 0.0 0.0 n/a n/a 0 0
    Tyrosine (g) 0.0 0.1 0.0 0.0 n/a n/a 0 0
    Valine (g) 0.1 0.1 0.0 0.0 n/a n/a 0 0
    Vitamin A, IU (IU) 18,443.1 392.0 709.7 7.6 n/a n/a 19,552 9,776
    Vitamin A, RAE (mcg) 921.7 19.6 194.3 0.3 n/a n/a 1,136 568
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 n/a n/a 0 0
    Vitamin B-6 (mg) 0.3 0.3 0.0 0.0 n/a n/a 1 0
    Vitamin C (mg) 3.1 35.1 0.0 4.5 n/a n/a 43 21
    Vitamin D (IU) 0.0 0.0 17.0 0.0 n/a n/a 17 9
    Water (g) 100.5 185.8 4.5 13.7 n/a n/a 304 152
    Zinc (mg) 0.4 0.6 0.0 0.0 n/a n/a 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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