Nutrition Facts
Serving size 100g
Amount per serving
Calories 651
% Daily Value *
Total Fat 57g %87
Saturated Fat 1g %6
Trans Fat ~g
Cholesterol 0mg %0
Sodium 1mg %0
Total Carbohydrate 12g %4
Dietary Fiber 5g %16
Total Sugars ~g
Protein 25g
Vitamin D 0.0IU %0
Calcium 53.0mg %4
Iron 4.0mg %22
Potassium 421mg %11
Phosphorus 446.0mg %44
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Vitamins in butternuts
Vitamin B12 0.0µg %0
Vitamin D 0.0IU %0
Vitamin C 3.2mg %4
Vitamin A 124.0IU %4
Vitamin B3 (Niacin) 1.0mg %7
Vitamin B2 (Riboflavin) 0.1mg %11
Vitamin B5 (Pantothenic acid) 0.6mg %13
Vitamin B1 (Thiamin) 0.4mg %32
Vitamin B6 0.6mg %43
Minerals in butternuts
Sodium 1.0mg %0
Calcium 53.0mg %4
Potassium 421.0mg %11
Iron 4.0mg %22
Zinc 3.1mg %22
Selenium 17.2µg %31
Phosphorus 446.0mg %45
Copper 0.5mg %50
Magnesium 237.0mg %56
Manganese 6.6mg %285
Amino Acids in butternuts
Lysine 0.8g %34
Leucine 2.2g %75
Methionine 0.6g %78
Isoleucine 1.2g %79
Valine 1.5g %79
Threonine 0.9g %84
Tyrosine 1.0g %104
Histidine 0.8g %108
Tryptophan 0.4g %122
Phenylalanine 1.4g %154
Cystine 0.5g %158
Fatty Acids in butternuts
DHA 0.00g %0
EPA 0.00g %0
DPA 0.00g %0
Omega-3 0.00g %0
"~" is missing data | Data Source
Macronutrients ratio
Carbohydrate Quality Score
Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.
The Carbohydrate Quality Score of butternuts is 41.7/100 which makes it a excellent quality carbohydrate food.
Protein Completeness
A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.
Butternuts has an incomplete source of protein.
| amino acid | mg/kg of BW | mg/g of protein |
|---|---|---|
| Lysine | 45 | 31 |
| Leucine | 59 | 88 |
| Isoleucine | 30 | 47 |
| Valine | 39 | 62 |
| Threonine | 23 | 38 |
| Histidine | 15 | 32 |
| Tryptophan | 6 | 15 |
| Met+Cys | 22 | 44 |
| Phe+Tyr | 30 | 97 |
Protein Energy Ratio
Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.
The protein energy ratio in butternuts is 1.5 which makes it a low P:E food.
Energy density (ED)
Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.
The energy density of butternuts is 6.1 which makes it a high energy density food.
How nutritious is this food?
Micronutrients in butternuts as % of Recommended Daily Intake per serving.
Complementary Nutrient Boosters
Here are the top ten popular foods that provide more of the nutrients that butternuts is lacking.
dairy & eggs
Nutrient Density Score for butternuts is 17/100 low).
The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.
nutrient density score
Micronutrient Ratios
Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for butternuts
| Nutrient Ratio | Value | Ideal Ratio |
|---|---|---|
| Omega6:Omega3 | N/A | <4 |
| Zinc:Copper | 6.96 | <12 |
| Potassium:Sodium | 421.00 | >2 |
| Caclcium:Magnesium | 0.22 | <2 |
| Iron:Copper | 8.89 | <15 |
| Calcium:Phosphorus | 0.12 | >1.3 |
Satiety Score
Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.
satiety %
Satiety Boosters
If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.
This food is not insulinogenic with high insulin load.
Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.
20% of insulinogenic calories