The pear-shaped butternut squash is a variety of the Cucurbita moschata species. It has a relatively thin skin and tender flesh. Butternut squash has a slightly nutty flavor and can be cooked, fried, steamed, baked, or added to salads in the form of raw slices.
Culinary uses:
Roasting is one of the most popular ways to prepare butternut squash. To do this, cut the squash in half lengthwise, remove the seeds, lightly brush with cooking oil or put in a thin layer of water, and place cut side down on a baking sheet lined with baking paper. Bake for 45 minutes, or until tender.
Butternut squash can also be eaten raw, for example, cut into thin strips or grated in salad or as an ingredient for smoothies.
And the seeds can be eaten raw or toasted briefly in a skillet and lightly salted. They contain high amounts of fiber, unsaturated fatty acids, protein, and minerals.
The skin is also edible and becomes soft during the roasting process.
Nutritional information:
Butternut squash contains high amounts of beta carotene, which is very good for the skin, hair, and eyes. Just 100 g of butternut squash covers about 80 % of the daily recommended requirement. And it is also rich in vitamin C. Compared to other types of squash, butternut squash contains a relatively high amount of calories, but almost no fat.
General information:
From Wikipedia: Butternut squash (Cucurbita moschata), sometimes known in Australia and New Zealand as butternut pumpkin or gramma, is a type of winter squash that grows on a vine. It has a sweet, nutty taste similar to that of a pumpkin. It has tan-yellow skin and orange fleshy pulp with a compartment of seeds in the bottom. When ripe, it turns increasingly deep orange, and becomes sweeter and richer. It is a good source of fiber, vitamin C, magnesium, and potassium; and it is an excellent source of vitamin A.
Although technically a fruit, butternut squash is used as a vegetable that can be roasted, sautéed, toasted, puréed for soups such as squash soup, or mashed to be used in casseroles, breads, muffins, and pies.1
History:
The most popular variety, the Waltham Butternut, originated in Waltham, Massachusetts, where it was developed at the Waltham Experiment Station by Robert E. Young. Dorothy Leggett claims that the Waltham Butternut squash was developed during the 1940s by her late husband, Charles Leggett, in Stow, Massachusetts, and then subsequently introduced by him to the researchers at the Waltham Field Station. She also claimed that the name came from “smooth as butter, sweet as nut.”1
Literature/Sources:
1. Wikipedia. Butternut squash, en.wikipedia.org/wiki/ Butternut_squash
Nutrient tables
The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.
Nutritional Information
|
per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Energy | 19 kcal 79 kJ | 1.0% Recommended daily allowance according to the GDA: 2000kcal |
Fat/Lipids | 0.27 g | 0.4% Recommended daily allowance according to the GDA: 70g |
Saturated Fats | 0.09 g | 0.5% Recommended daily allowance according to the GDA: 20g |
Carbohydrates (inc.dietary fiber) | 3.9 g | 1.4% Recommended daily allowance according to the GDA: 270g |
Sugars | 2.9 g | 3.2% Recommended daily allowance according to the GDA: 90g |
Fiber | 1.0 g | 4.0% Recommended daily allowance according to the GDA: 25g |
Protein/Albumin | 1.0 g | 2.0% Recommended daily allowance according to the GDA: 50g |
Cooking Salt (Na:2.0 mg) | 5.1 mg | 0.2% Recommended daily allowance according to the GDA: 2.4g |
Essential micronutrients with the highest proportions | per 100g | 2000 kcal | |
---|---|---|---|
Vit | Vitamin C (ascorbic acid) | 19 mg | 24.0% Recommended daily allowance according to the EU: LMIV-2011: 80 mg |
Elem | Potassium, K | 222 mg | 11.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg |
Vit | Folate, as the active form of folic acid (née vitamin B9 and | 19 µg | 10.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Min | Copper, Cu | 0.09 mg | 9.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Min | Manganese, Mn | 0.17 mg | 9.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Vit | Vitamin B6 (pyridoxine) | 0.10 mg | 7.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Elem | Magnesium, Mg | 20 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg |
Elem | Phosphorus, P | 32 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg |
Vit | Thiamine (vitamin B1) | 0.05 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg |
Vit | Vitamin K | 3.2 µg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg |
Detailed micronutrients and daily requirement coverage per 100g
Explanations of nutrient tables in general
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
Essential fatty acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.04 g | 2.0% Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g |
Linoleic acid; LA; 18:2 omega-6 | 0.04 g | < 0.1% Recommended daily allowance according to the CH-EDI-Verordnung: 10 g |
Essential amino acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Tryptophan (Trp, W) | 0.01 g | 3.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Isoleucine (Ile, I) | 0.03 g | 3.0% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g |
Lysine (Lys, K) | 0.05 g | 3.0% Recommended daily allowance according to the WHO-Protein-2002: 1.9 g |
Valine (Val, V) | 0.04 g | 3.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Threonine (Thr, T) | 0.02 g | 2.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Leucine (Leu, L) | 0.06 g | 2.0% Recommended daily allowance according to the WHO-Protein-2002: 2.4 g |
Methionine (Met, M) | 0.01 g | 2.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Phenylalanine (Phe, F) | 0.03 g | 2.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Vitamins | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Vitamin C (ascorbic acid) | 19 mg | 24.0% Recommended daily allowance according to the EU: LMIV-2011: 80 mg |
Folate, as the active form of folic acid (née vitamin B9 and | 19 µg | 10.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Vitamin B6 (pyridoxine) | 0.10 mg | 7.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Thiamine (vitamin B1) | 0.05 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg |
Vitamin K | 3.2 µg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg |
Riboflavin (vitamin B2) | 0.04 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Niacin (née vitamin B3) | 0.45 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 16 mg |
Pantothenic acid (vitamin B5) | 0.16 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg |
Vitamin A, as RAE | 8.0 µg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 800 µg |
Vitamin E, as a-TEs | 0.13 mg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 12 mg |
Vitamin D | 0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg |
Essential macroelements (macronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Potassium, K | 222 mg | 11.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg |
Magnesium, Mg | 20 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg |
Phosphorus, P | 32 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg |
Calcium, Ca | 21 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Sodium, Na | 2.0 mg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Essential trace elements (micronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Copper, Cu | 0.09 mg | 9.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Manganese, Mn | 0.17 mg | 9.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Iron, Fe | 0.44 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 14 mg |
Zinc, Zn | 0.29 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 10 mg |
Selenium, Se | 0.20 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 55 µg |
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