Butternuts Nutritional Value And Analysis

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 D 0.0IU %0

Vitamin B12 0.0µg %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.

low P:E
high P:E
medium P:E

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.

low ED
high ED
medium ED

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.

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 %

low satiety
high satiety
medium 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