Squash, winter, acorn, raw

Not checked yet · database values 40 kcal per 100 g

Not checked for absorption yet: these are the listed values.

Not checked yet: the numbers below are what the database lists.

Good for

How we counted this

What 100 g gives you: imported foods have no serving size yet.

Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.

The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?

A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.

Folate
Your body needs it to make DNA and to divide new cells.
Some
Learn more
50 µg in 100 g: 13% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Some
Learn more
0.15 mg in 100 g: 12% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Some
Learn more
0.14 mg in 100 g: 12% of the 1.2 mg a day men need, 13% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
Potassium
Your nerves, muscles and kidneys need it to work.
Some
Learn more
332 mg in 100 g: 10% of the 3,400 mg a day men need, 13% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals

10 more nutrients at a little or less

Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
A little
Learn more
7 mg in 100 g: 8% of the 90 mg a day men need, 9% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
Fibre
Keeps your gut moving.
A little
Learn more
2.64 g in 100 g: 7% of the 38 g a day men need, 11% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
Magnesium
Your muscles and nerves need it to work.
A little
Learn more
23.8 mg in 100 g: 6% of the 400 mg a day men need, 8% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
Zinc
Your immune system and healing wounds depend on it.
A little
Learn more
0.29 mg in 100 g: 3% of the 11 mg a day men need, 4% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
Calcium
Builds your bones and teeth.
A little
Learn more
24.8 mg in 100 g: 2% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
Protein
Your muscles, and every other tissue, are built and repaired from it.
A little
Learn more
1.25 g in 100 g: 2% of the 56 g a day men need, 3% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
Vitamin A
Your eyes need it to see in dim light.
A little
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
18 µg in 100 g: 2% of the 900 µg a day men need, 3% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
Iron
Carries oxygen in your blood.
A little
Learn more
0.31 mg in 100 g: 4% of the 8 mg a day men need, 2% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
Selenium
Your thyroid uses it to make its hormones.
Almost none
Learn more
0.5 µg in 100 g: 1% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Almost none
Learn more
0.01 mg in 100 g: 1% of the 1.3 mg a day men need, 1% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals

Missing from our databases for this food, so left out, not counted as zero: vitamin E, vitamin K1, niacin, vitamin B12, vitamin D, choline, omega-3: ALA and omega-3: EPA + DHA.

Watch out

Not checked yet, and nothing is on file for foods like it either. That means unknown, not clean.

Better options

We haven’t checked this food, so we don’t rank it against the foods we have: its numbers are as the database lists them.

Foods we’ve checked in the same group

Arugula, raw and asparagus, cooked and beets, cooked and bok choy, raw and broccoli, cooked and broccoli, rawChecked by us

Check your whole week

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The numbers

Open every value

Name in the database: Squash, winter, acorn, raw

Listed nutrients, per 100 g

For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.

Nutrient	Per	Per 100 calories	How	Source	Grade
Calcium	24.82 mg	62.05 mg	listed used	`US food database (USDA Foundation Foods)` #2685571	C
	33 mg	82.5 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2448	C
Carbohydrate	10.48 g	26.2 g	listed used	`US food database (USDA Foundation Foods)` #2685571	C
	10.42 g	26.05 g	copy of USDA · not used	`Canadian Nutrient File 2026` #2448	C
Energy	40 kcal	–	FDC Energy (kcal) used	`US food database (USDA SR Legacy)`	–
	40 kcal	–	copy of USDA · not used	`Canadian Nutrient File 2026` #2448	C
Fat	0.183 g	0.46 g	listed used	`US food database (USDA Foundation Foods)` #2685571	C
	0.1 g	0.25 g	copy of USDA · not used	`Canadian Nutrient File 2026` #2448	C
Fibre	2.635 g	6.59 g	listed used	`US food database (USDA Foundation Foods)` #2685571	C
	1.77 g	4.43 g	second database · not used	`Canadian Nutrient File 2026` #2448	C
Folate	50 µg	125 µg	listed used	`US food database (USDA Foundation Foods)` #2685571	C
	17 µg	42.5 µg	copy of USDA · not used · 2.9×	`Canadian Nutrient File 2026` #2448	C
Iron	0.308 mg	0.77 mg	listed used	`US food database (USDA Foundation Foods)` #2685571	C
	0.7 mg	1.75 mg	copy of USDA · not used · 2.3×	`Canadian Nutrient File 2026` #2448	C
Magnesium	23.75 mg	59.38 mg	listed used	`US food database (USDA Foundation Foods)` #2685571	C
	32 mg	80 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2448	C
Phosphorus	42.04 mg	105.1 mg	listed used	`US food database (USDA Foundation Foods)` #2685571	C
	36 mg	90 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2448	C
Potassium	332.1 mg	830.25 mg	listed used	`US food database (USDA Foundation Foods)` #2685571	C
	347 mg	867.5 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2448	C
Protein	1.25 g	3.13 g	listed used	`US food database (USDA Foundation Foods)` #2685571	C
	0.8 g	2 g	copy of USDA · not used	`Canadian Nutrient File 2026` #2448	C
Riboflavin (B2)	0.01 mg	0.03 mg	from SR Legacy used	`US food database (USDA SR Legacy)` #168472	C
	0.01 mg	0.03 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2448	C
Selenium	0.5 µg	1.25 µg	from SR Legacy used	`US food database (USDA SR Legacy)` #168472	C
	0.5 µg	1.25 µg	copy of USDA · not used	`Canadian Nutrient File 2026` #2448	C
Sodium	3 mg	7.5 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2448	C
Thiamin (B1)	0.14 mg	0.35 mg	from SR Legacy used	`US food database (USDA SR Legacy)` #168472	C
	0.14 mg	0.35 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2448	C
Vitamin A	18 µg	45 µg	from SR Legacy used	`US food database (USDA SR Legacy)` #168472	C
	18 µg	45 µg	copy of USDA · not used	`Canadian Nutrient File 2026` #2448	C
Vitamin B6	0.154 mg	0.39 mg	from SR Legacy used	`US food database (USDA SR Legacy)` #168472	C
	0.154 mg	0.39 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2448	C
Vitamin C	7 mg	17.5 mg	listed used	`US food database (USDA Foundation Foods)` #2685571	C
	11 mg	27.5 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2448	C
Vitamin E	0.12 mg	0.3 mg	second database · not used	`Canadian Nutrient File 2026` #2448	C
Water	87.22 g	218.05 g	listed used	`US food database (USDA Foundation Foods)` #2685571	C
	87.78 g	219.45 g	copy of USDA · not used	`Canadian Nutrient File 2026` #2448	C
Zinc	0.294 mg	0.73 mg	listed used	`US food database (USDA Foundation Foods)` #2685571	C
	0.13 mg	0.33 mg	copy of USDA · not used · 2.3×	`Canadian Nutrient File 2026` #2448	C

Other values (fatty acids, amino acids and more)

Nutrient	Per 100 g	Per 100 calories	How	Source	Grade
Beta-carotene	220 µg	550 µg	from SR Legacy used	`US food database (USDA SR Legacy)` #168472	C
	220 µg	550 µg	copy of USDA · not used	`Canadian Nutrient File 2026` #2448	C
Copper	0.087 mg	0.22 mg	listed used	`US food database (USDA Foundation Foods)` #2685571	C
	0.065 mg	0.16 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2448	C
Energy (Atwater general)	48.563 kcal	121.41 kcal	listed used	`US food database (USDA Foundation Foods)` #2685571	C
Energy (Atwater specific)	41.991 kcal	104.98 kcal	listed used	`US food database (USDA Foundation Foods)` #2685571	C
Lutein + zeaxanthin	38 µg	95 µg	from SR Legacy used	`US food database (USDA SR Legacy)` #168472	C
	38 µg	95 µg	copy of USDA · not used	`Canadian Nutrient File 2026` #2448	C
Manganese	0.187 mg	0.47 mg	listed used	`US food database (USDA Foundation Foods)` #2685571	C
	0.167 mg	0.42 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2448	C
Niacin (B3, preformed)	0.7 mg	1.75 mg	from SR Legacy used	`US food database (USDA SR Legacy)` #168472	C
	0.7 mg	1.75 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2448	C
Pantothenic acid (B5)	0.4 mg	1 mg	from SR Legacy used	`US food database (USDA SR Legacy)` #168472	C
	0.4 mg	1 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2448	C

Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.

Sources

Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026 · dataset · Open Government Licence – Canada 2.0
USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30 · dataset · CC0 1.0 (public domain)
USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04 · dataset · CC0 1.0 (public domain)

Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.

The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.

The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.

Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.