Potatoes Au Gratin vs Winter Squash
Every measured nutrient, side by side: per serving first, then per 100 calories and per 100 grams.
Key takeaways
- Winter Squash is lighter per 100 g: 42 kcal against 168 kcal.
- Potatoes Au Gratin leads in 24 micronutrients, including Calcium, Phosphorus, Sodium.
- Winter Squash leads in 19 micronutrients, including Vitamin A, Thiamin (B1), Niacin (B3).
Per serving
Potatoes Au Gratinper 0.16 package (5.5 oz) (26 g)
43.7kcalin 0.16 package (5.5 oz) (26 g)
Macros
Calories43.7 kcal–
Protein1.39 g–
Carbs7.13 g–
Fat1.5 g–
Vitamins
Vitamin AVitamin AFunctionVitamin A supports vision, skin, and immune function. It comes preformed from animal foods or as carotenoids that the body converts as needed.Top food sources of Vitamin A →15.2 / 900 µg2%
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.014 / 1.2 mg1%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.037 / 1.3 mg3%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →0.454 / 16 mg3%
Pantothenic Acid (B5)Pantothenic Acid (B5)FunctionPantothenic acid, vitamin B5, is needed to build coenzyme A, a molecule central to turning carbs, fat, and protein into usable energy.Top food sources of Pantothenic Acid (B5) →0.126 / 5 mg3%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0.035 / 1.7 mg2%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →4.49 / 400 µg1%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →0 / 550 mg0%
Vitamin CVitamin CFunctionVitamin C is an antioxidant that supports collagen formation, immune function, and iron absorption from plant foods.Top food sources of Vitamin C →2.5 / 90 mg3%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →0 / 15 mg0%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →0 / 120 µg0%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →41.1 / 1,000 mg4%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →0.21 / 18 mg1%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →7.74 / 400 mg2%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →47.1 / 700 mg7%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →130 / 3,500 mg4%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →221 / 2,300 mg10%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →0.164 / 11 mg1%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.04 / 0.9 mg4%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0.068 / 2.3 mg3%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →1.18 / 55 µg2%
IodineIodineFunctionIodine is required to make thyroid hormones, which regulate metabolic rate and energy use throughout the body.Top food sources of Iodine →14.2 / 150 µg9%
Amino Acids
HistidineHistidineFunctionHistidine is an essential amino acid used to make histamine and is important for growth and tissue repair.Top food sources of Histidine →0.039 g–
IsoleucineIsoleucineFunctionIsoleucine is a branched-chain essential amino acid involved in muscle metabolism and energy production during activity.Top food sources of Isoleucine →0.074 g–
LeucineLeucineFunctionLeucine is a branched-chain essential amino acid that plays the leading role in triggering muscle protein synthesis after eating.Top food sources of Leucine →0.115 g–
LysineLysineFunctionLysine is an essential amino acid needed for protein synthesis, collagen formation, and calcium absorption.Top food sources of Lysine →0.099 g–
MethionineMethionineFunctionMethionine is an essential amino acid that supplies sulfur for metabolism and is a starting point for making other important compounds in the body.Top food sources of Methionine →0.03 g–
CystineCystineFunctionCystine is formed from two linked cysteine molecules and contributes to protein structure, including in hair and skin.Top food sources of Cystine →0.011 g–
PhenylalaninePhenylalanineFunctionPhenylalanine is an essential amino acid the body uses to make tyrosine and, in turn, neurotransmitters like dopamine.Top food sources of Phenylalanine →0.066 g–
TyrosineTyrosineFunctionTyrosine is a building block for neurotransmitters like dopamine and norepinephrine and for thyroid hormone.Top food sources of Tyrosine →0.06 g–
ThreonineThreonineFunctionThreonine is an essential amino acid used to build collagen and elastin and supports gut and immune function.Top food sources of Threonine →0.05 g–
TryptophanTryptophanFunctionTryptophan is an essential amino acid and a precursor to serotonin and melatonin, tying it to mood and sleep regulation.Top food sources of Tryptophan →0.018 g–
ValineValineFunctionValine is a branched-chain essential amino acid that supports muscle metabolism and tissue repair.Top food sources of Valine →0.085 g–
ArginineArginineFunctionArginine supports blood vessel function through nitric oxide production and plays a role in wound healing.Top food sources of Arginine →0.053 g–
AlanineAlanineFunctionAlanine is a non-essential amino acid the body uses for energy and glucose production, particularly during fasting or exercise.Top food sources of Alanine →0.041 g–
SerineSerineFunctionSerine supports the production of cell membrane components and neurotransmitters used in nerve signaling.Top food sources of Serine →0.148 g–
ProlineProlineFunctionProline is a major component of collagen, making it important for skin, joint, and connective tissue structure.Top food sources of Proline →0.296 g–
GlycineGlycineFunctionGlycine is the simplest amino acid and a key building block of collagen. It also supports sleep quality for some people when taken before bed.Top food sources of Glycine →0.029 / 3 g1%
Aspartic AcidAspartic AcidFunctionAspartic acid is a non-essential amino acid involved in energy metabolism and the urea cycle that clears nitrogen waste.Top food sources of Aspartic Acid →0.12 g–
Glutamic AcidGlutamic AcidFunctionGlutamic acid is an abundant amino acid that contributes savory flavor to food and serves as a building block for glutamine and neurotransmitters.Top food sources of Glutamic Acid →0.072 g–
Carbohydrates
FiberFiberFunctionFiber is the indigestible part of plant foods. It slows digestion, which steadies the glucose response to a meal, feeds the gut microbiome, and supports satiety between meals.Top food sources of Fiber →0.559 / 30 g2%
SugarSugarFunctionSugars are the fastest-digesting carbohydrates and cause the quickest rise in blood glucose. Moderating total sugar intake helps keep energy and glucose response steadier through the day.Top food sources of Sugar →0 / 50 g0%
Fats
Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →0.105 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →0.454 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →0.856 / 20 g4%
CholesterolCholesterolFunctionDietary cholesterol comes only from animal foods and has a smaller effect on blood cholesterol for most people than saturated fat does. Moderating intake is still a reasonable general target.Top food sources of Cholesterol →4.59 / 300 mg2%
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0.085 g–
Winter Squashper 1 cup (155 g)
65.1kcalin 1 cup (155 g)
Macros
Calories65.1 kcal–
Protein1.88 g–
Carbs15.9 g–
Fat0.453 g–
Vitamins
Vitamin AVitamin AFunctionVitamin A supports vision, skin, and immune function. It comes preformed from animal foods or as carotenoids that the body converts as needed.Top food sources of Vitamin A →366 / 900 µg41%
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.113 / 1.2 mg9%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.051 / 1.3 mg4%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →1.15 / 16 mg7%
Pantothenic Acid (B5)Pantothenic Acid (B5)FunctionPantothenic acid, vitamin B5, is needed to build coenzyme A, a molecule central to turning carbs, fat, and protein into usable energy.Top food sources of Pantothenic Acid (B5) →0.589 / 5 mg12%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0.232 / 1.7 mg14%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →25.4 / 400 µg6%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →16.9 / 550 mg3%
Vitamin CVitamin CFunctionVitamin C is an antioxidant that supports collagen formation, immune function, and iron absorption from plant foods.Top food sources of Vitamin C →15 / 90 mg17%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →0.671 / 15 mg4%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →3.02 / 120 µg3%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →45 / 1,000 mg4%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →0.862 / 18 mg5%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →36.6 / 400 mg9%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →39.7 / 700 mg6%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →445 / 3,500 mg13%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →10.9 / 2,300 mg0%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →0.27 / 11 mg2%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.098 / 0.9 mg11%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0.273 / 2.3 mg12%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →0.775 / 55 µg1%
IodineIodineFunctionIodine is required to make thyroid hormones, which regulate metabolic rate and energy use throughout the body.Top food sources of Iodine →0 / 150 µg0%
Amino Acids
HistidineHistidineFunctionHistidine is an essential amino acid used to make histamine and is important for growth and tissue repair.Top food sources of Histidine →0.029 g–
IsoleucineIsoleucineFunctionIsoleucine is a branched-chain essential amino acid involved in muscle metabolism and energy production during activity.Top food sources of Isoleucine →0.06 g–
LeucineLeucineFunctionLeucine is a branched-chain essential amino acid that plays the leading role in triggering muscle protein synthesis after eating.Top food sources of Leucine →0.088 g–
LysineLysineFunctionLysine is an essential amino acid needed for protein synthesis, collagen formation, and calcium absorption.Top food sources of Lysine →0.057 g–
MethionineMethionineFunctionMethionine is an essential amino acid that supplies sulfur for metabolism and is a starting point for making other important compounds in the body.Top food sources of Methionine →0.019 g–
CystineCystineFunctionCystine is formed from two linked cysteine molecules and contributes to protein structure, including in hair and skin.Top food sources of Cystine →0.014 g–
PhenylalaninePhenylalanineFunctionPhenylalanine is an essential amino acid the body uses to make tyrosine and, in turn, neurotransmitters like dopamine.Top food sources of Phenylalanine →0.06 g–
TyrosineTyrosineFunctionTyrosine is a building block for neurotransmitters like dopamine and norepinephrine and for thyroid hormone.Top food sources of Tyrosine →0.053 g–
ThreonineThreonineFunctionThreonine is an essential amino acid used to build collagen and elastin and supports gut and immune function.Top food sources of Threonine →0.047 g–
TryptophanTryptophanFunctionTryptophan is an essential amino acid and a precursor to serotonin and melatonin, tying it to mood and sleep regulation.Top food sources of Tryptophan →0.022 g–
ValineValineFunctionValine is a branched-chain essential amino acid that supports muscle metabolism and tissue repair.Top food sources of Valine →0.067 g–
ArginineArginineFunctionArginine supports blood vessel function through nitric oxide production and plays a role in wound healing.Top food sources of Arginine →0.085 g–
AlanineAlanineFunctionAlanine is a non-essential amino acid the body uses for energy and glucose production, particularly during fasting or exercise.Top food sources of Alanine →0.065 g–
SerineSerineFunctionSerine supports the production of cell membrane components and neurotransmitters used in nerve signaling.Top food sources of Serine →0.166 g–
ProlineProlineFunctionProline is a major component of collagen, making it important for skin, joint, and connective tissue structure.Top food sources of Proline →0.27 g–
GlycineGlycineFunctionGlycine is the simplest amino acid and a key building block of collagen. It also supports sleep quality for some people when taken before bed.Top food sources of Glycine →0.057 / 3 g2%
Aspartic AcidAspartic AcidFunctionAspartic acid is a non-essential amino acid involved in energy metabolism and the urea cycle that clears nitrogen waste.Top food sources of Aspartic Acid →0.056 g–
Glutamic AcidGlutamic AcidFunctionGlutamic acid is an abundant amino acid that contributes savory flavor to food and serves as a building block for glutamine and neurotransmitters.Top food sources of Glutamic Acid →0.06 g–
Carbohydrates
FiberFiberFunctionFiber is the indigestible part of plant foods. It slows digestion, which steadies the glucose response to a meal, feeds the gut microbiome, and supports satiety between meals.Top food sources of Fiber →5.18 / 30 g17%
SugarSugarFunctionSugars are the fastest-digesting carbohydrates and cause the quickest rise in blood glucose. Moderating total sugar intake helps keep energy and glucose response steadier through the day.Top food sources of Sugar →4.92 / 50 g10%
Fats
Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →0.195 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →0.034 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →0.096 / 20 g0%
CholesterolCholesterolFunctionDietary cholesterol comes only from animal foods and has a smaller effect on blood cholesterol for most people than saturated fat does. Moderating intake is still a reasonable general target.Top food sources of Cholesterol →0 / 300 mg0%
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0.073 g–
Per 100 calories
Potatoes Au Gratinper 100 calories
100kcalper 100 calories
Macros
Calories100 kcal–
Protein3.17 g–
Carbs16.3 g–
Fat3.42 g–
Vitamins
Vitamin AVitamin AFunctionVitamin A supports vision, skin, and immune function. It comes preformed from animal foods or as carotenoids that the body converts as needed.Top food sources of Vitamin A →34.8 / 900 µg4%
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.033 / 1.2 mg3%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.084 / 1.3 mg6%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →1.04 / 16 mg6%
Pantothenic Acid (B5)Pantothenic Acid (B5)FunctionPantothenic acid, vitamin B5, is needed to build coenzyme A, a molecule central to turning carbs, fat, and protein into usable energy.Top food sources of Pantothenic Acid (B5) →0.287 / 5 mg6%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0.08 / 1.7 mg5%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →10.3 / 400 µg3%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →0 / 550 mg0%
Vitamin CVitamin CFunctionVitamin C is an antioxidant that supports collagen formation, immune function, and iron absorption from plant foods.Top food sources of Vitamin C →5.71 / 90 mg6%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →0 / 15 mg0%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →0 / 120 µg0%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →93.9 / 1,000 mg9%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →0.48 / 18 mg3%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →17.7 / 400 mg4%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →108 / 700 mg15%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →297 / 3,500 mg8%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →506 / 2,300 mg22%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →0.374 / 11 mg3%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.09 / 0.9 mg10%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0.155 / 2.3 mg7%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →2.69 / 55 µg5%
IodineIodineFunctionIodine is required to make thyroid hormones, which regulate metabolic rate and energy use throughout the body.Top food sources of Iodine →32.5 / 150 µg22%
Amino Acids
HistidineHistidineFunctionHistidine is an essential amino acid used to make histamine and is important for growth and tissue repair.Top food sources of Histidine →0.09 g–
IsoleucineIsoleucineFunctionIsoleucine is a branched-chain essential amino acid involved in muscle metabolism and energy production during activity.Top food sources of Isoleucine →0.169 g–
LeucineLeucineFunctionLeucine is a branched-chain essential amino acid that plays the leading role in triggering muscle protein synthesis after eating.Top food sources of Leucine →0.263 g–
LysineLysineFunctionLysine is an essential amino acid needed for protein synthesis, collagen formation, and calcium absorption.Top food sources of Lysine →0.226 g–
MethionineMethionineFunctionMethionine is an essential amino acid that supplies sulfur for metabolism and is a starting point for making other important compounds in the body.Top food sources of Methionine →0.07 g–
CystineCystineFunctionCystine is formed from two linked cysteine molecules and contributes to protein structure, including in hair and skin.Top food sources of Cystine →0.026 g–
PhenylalaninePhenylalanineFunctionPhenylalanine is an essential amino acid the body uses to make tyrosine and, in turn, neurotransmitters like dopamine.Top food sources of Phenylalanine →0.151 g–
TyrosineTyrosineFunctionTyrosine is a building block for neurotransmitters like dopamine and norepinephrine and for thyroid hormone.Top food sources of Tyrosine →0.137 g–
ThreonineThreonineFunctionThreonine is an essential amino acid used to build collagen and elastin and supports gut and immune function.Top food sources of Threonine →0.114 g–
TryptophanTryptophanFunctionTryptophan is an essential amino acid and a precursor to serotonin and melatonin, tying it to mood and sleep regulation.Top food sources of Tryptophan →0.042 g–
ValineValineFunctionValine is a branched-chain essential amino acid that supports muscle metabolism and tissue repair.Top food sources of Valine →0.193 g–
ArginineArginineFunctionArginine supports blood vessel function through nitric oxide production and plays a role in wound healing.Top food sources of Arginine →0.121 g–
AlanineAlanineFunctionAlanine is a non-essential amino acid the body uses for energy and glucose production, particularly during fasting or exercise.Top food sources of Alanine →0.093 g–
SerineSerineFunctionSerine supports the production of cell membrane components and neurotransmitters used in nerve signaling.Top food sources of Serine →0.338 g–
ProlineProlineFunctionProline is a major component of collagen, making it important for skin, joint, and connective tissue structure.Top food sources of Proline →0.678 g–
GlycineGlycineFunctionGlycine is the simplest amino acid and a key building block of collagen. It also supports sleep quality for some people when taken before bed.Top food sources of Glycine →0.067 / 3 g2%
Aspartic AcidAspartic AcidFunctionAspartic acid is a non-essential amino acid involved in energy metabolism and the urea cycle that clears nitrogen waste.Top food sources of Aspartic Acid →0.275 g–
Glutamic AcidGlutamic AcidFunctionGlutamic acid is an abundant amino acid that contributes savory flavor to food and serves as a building block for glutamine and neurotransmitters.Top food sources of Glutamic Acid →0.163 g–
Carbohydrates
FiberFiberFunctionFiber is the indigestible part of plant foods. It slows digestion, which steadies the glucose response to a meal, feeds the gut microbiome, and supports satiety between meals.Top food sources of Fiber →1.28 / 30 g4%
SugarSugarFunctionSugars are the fastest-digesting carbohydrates and cause the quickest rise in blood glucose. Moderating total sugar intake helps keep energy and glucose response steadier through the day.Top food sources of Sugar →0 / 50 g0%
Fats
Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →0.24 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →1.04 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →1.96 / 20 g10%
CholesterolCholesterolFunctionDietary cholesterol comes only from animal foods and has a smaller effect on blood cholesterol for most people than saturated fat does. Moderating intake is still a reasonable general target.Top food sources of Cholesterol →10.5 / 300 mg4%
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0.195 g–
Winter Squashper 100 calories
100kcalper 100 calories
Macros
Calories100 kcal–
Protein2.88 g–
Carbs24.4 g–
Fat0.695 g–
Vitamins
Vitamin AVitamin AFunctionVitamin A supports vision, skin, and immune function. It comes preformed from animal foods or as carotenoids that the body converts as needed.Top food sources of Vitamin A →562 / 900 µg62%
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.174 / 1.2 mg14%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.079 / 1.3 mg6%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →1.77 / 16 mg11%
Pantothenic Acid (B5)Pantothenic Acid (B5)FunctionPantothenic acid, vitamin B5, is needed to build coenzyme A, a molecule central to turning carbs, fat, and protein into usable energy.Top food sources of Pantothenic Acid (B5) →0.905 / 5 mg18%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0.357 / 1.7 mg21%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →39 / 400 µg10%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →26 / 550 mg5%
Vitamin CVitamin CFunctionVitamin C is an antioxidant that supports collagen formation, immune function, and iron absorption from plant foods.Top food sources of Vitamin C →23.1 / 90 mg26%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →1.03 / 15 mg7%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →4.64 / 120 µg4%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →69 / 1,000 mg7%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →1.32 / 18 mg7%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →56.2 / 400 mg14%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →61 / 700 mg9%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →684 / 3,500 mg20%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →16.7 / 2,300 mg1%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →0.414 / 11 mg4%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.15 / 0.9 mg17%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0.419 / 2.3 mg18%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →1.19 / 55 µg2%
IodineIodineFunctionIodine is required to make thyroid hormones, which regulate metabolic rate and energy use throughout the body.Top food sources of Iodine →0 / 150 µg0%
Amino Acids
HistidineHistidineFunctionHistidine is an essential amino acid used to make histamine and is important for growth and tissue repair.Top food sources of Histidine →0.045 g–
IsoleucineIsoleucineFunctionIsoleucine is a branched-chain essential amino acid involved in muscle metabolism and energy production during activity.Top food sources of Isoleucine →0.093 g–
LeucineLeucineFunctionLeucine is a branched-chain essential amino acid that plays the leading role in triggering muscle protein synthesis after eating.Top food sources of Leucine →0.136 g–
LysineLysineFunctionLysine is an essential amino acid needed for protein synthesis, collagen formation, and calcium absorption.Top food sources of Lysine →0.088 g–
MethionineMethionineFunctionMethionine is an essential amino acid that supplies sulfur for metabolism and is a starting point for making other important compounds in the body.Top food sources of Methionine →0.029 g–
CystineCystineFunctionCystine is formed from two linked cysteine molecules and contributes to protein structure, including in hair and skin.Top food sources of Cystine →0.021 g–
PhenylalaninePhenylalanineFunctionPhenylalanine is an essential amino acid the body uses to make tyrosine and, in turn, neurotransmitters like dopamine.Top food sources of Phenylalanine →0.093 g–
TyrosineTyrosineFunctionTyrosine is a building block for neurotransmitters like dopamine and norepinephrine and for thyroid hormone.Top food sources of Tyrosine →0.081 g–
ThreonineThreonineFunctionThreonine is an essential amino acid used to build collagen and elastin and supports gut and immune function.Top food sources of Threonine →0.071 g–
TryptophanTryptophanFunctionTryptophan is an essential amino acid and a precursor to serotonin and melatonin, tying it to mood and sleep regulation.Top food sources of Tryptophan →0.033 g–
ValineValineFunctionValine is a branched-chain essential amino acid that supports muscle metabolism and tissue repair.Top food sources of Valine →0.102 g–
ArginineArginineFunctionArginine supports blood vessel function through nitric oxide production and plays a role in wound healing.Top food sources of Arginine →0.131 g–
AlanineAlanineFunctionAlanine is a non-essential amino acid the body uses for energy and glucose production, particularly during fasting or exercise.Top food sources of Alanine →0.1 g–
SerineSerineFunctionSerine supports the production of cell membrane components and neurotransmitters used in nerve signaling.Top food sources of Serine →0.255 g–
ProlineProlineFunctionProline is a major component of collagen, making it important for skin, joint, and connective tissue structure.Top food sources of Proline →0.414 g–
GlycineGlycineFunctionGlycine is the simplest amino acid and a key building block of collagen. It also supports sleep quality for some people when taken before bed.Top food sources of Glycine →0.088 / 3 g3%
Aspartic AcidAspartic AcidFunctionAspartic acid is a non-essential amino acid involved in energy metabolism and the urea cycle that clears nitrogen waste.Top food sources of Aspartic Acid →0.086 g–
Glutamic AcidGlutamic AcidFunctionGlutamic acid is an abundant amino acid that contributes savory flavor to food and serves as a building block for glutamine and neurotransmitters.Top food sources of Glutamic Acid →0.093 g–
Carbohydrates
FiberFiberFunctionFiber is the indigestible part of plant foods. It slows digestion, which steadies the glucose response to a meal, feeds the gut microbiome, and supports satiety between meals.Top food sources of Fiber →7.95 / 30 g27%
SugarSugarFunctionSugars are the fastest-digesting carbohydrates and cause the quickest rise in blood glucose. Moderating total sugar intake helps keep energy and glucose response steadier through the day.Top food sources of Sugar →7.56 / 50 g15%
Fats
Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →0.3 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →0.052 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →0.148 / 20 g1%
CholesterolCholesterolFunctionDietary cholesterol comes only from animal foods and has a smaller effect on blood cholesterol for most people than saturated fat does. Moderating intake is still a reasonable general target.Top food sources of Cholesterol →0 / 300 mg0%
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0.112 g–
Per 100 grams
Potatoes Au Gratinper 100 grams
168kcalper 100 grams
Macros
Calories168 kcal–
Protein5.33 g–
Carbs27.4 g–
Fat5.75 g–
Vitamins
Vitamin AVitamin AFunctionVitamin A supports vision, skin, and immune function. It comes preformed from animal foods or as carotenoids that the body converts as needed.Top food sources of Vitamin A →58.5 / 900 µg7%
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.055 / 1.2 mg5%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.142 / 1.3 mg11%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →1.75 / 16 mg11%
Pantothenic Acid (B5)Pantothenic Acid (B5)FunctionPantothenic acid, vitamin B5, is needed to build coenzyme A, a molecule central to turning carbs, fat, and protein into usable energy.Top food sources of Pantothenic Acid (B5) →0.483 / 5 mg10%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0.134 / 1.7 mg8%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →17.3 / 400 µg4%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →0 / 550 mg0%
Vitamin CVitamin CFunctionVitamin C is an antioxidant that supports collagen formation, immune function, and iron absorption from plant foods.Top food sources of Vitamin C →9.6 / 90 mg11%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →0 / 15 mg0%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →0 / 120 µg0%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →158 / 1,000 mg16%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →0.808 / 18 mg4%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →29.8 / 400 mg7%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →181 / 700 mg26%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →500 / 3,500 mg14%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →851 / 2,300 mg37%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →0.63 / 11 mg6%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.152 / 0.9 mg17%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0.261 / 2.3 mg11%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →4.53 / 55 µg8%
IodineIodineFunctionIodine is required to make thyroid hormones, which regulate metabolic rate and energy use throughout the body.Top food sources of Iodine →54.8 / 150 µg37%
Amino Acids
HistidineHistidineFunctionHistidine is an essential amino acid used to make histamine and is important for growth and tissue repair.Top food sources of Histidine →0.151 g–
IsoleucineIsoleucineFunctionIsoleucine is a branched-chain essential amino acid involved in muscle metabolism and energy production during activity.Top food sources of Isoleucine →0.284 g–
LeucineLeucineFunctionLeucine is a branched-chain essential amino acid that plays the leading role in triggering muscle protein synthesis after eating.Top food sources of Leucine →0.443 g–
LysineLysineFunctionLysine is an essential amino acid needed for protein synthesis, collagen formation, and calcium absorption.Top food sources of Lysine →0.381 g–
MethionineMethionineFunctionMethionine is an essential amino acid that supplies sulfur for metabolism and is a starting point for making other important compounds in the body.Top food sources of Methionine →0.117 g–
CystineCystineFunctionCystine is formed from two linked cysteine molecules and contributes to protein structure, including in hair and skin.Top food sources of Cystine →0.044 g–
PhenylalaninePhenylalanineFunctionPhenylalanine is an essential amino acid the body uses to make tyrosine and, in turn, neurotransmitters like dopamine.Top food sources of Phenylalanine →0.254 g–
TyrosineTyrosineFunctionTyrosine is a building block for neurotransmitters like dopamine and norepinephrine and for thyroid hormone.Top food sources of Tyrosine →0.23 g–
ThreonineThreonineFunctionThreonine is an essential amino acid used to build collagen and elastin and supports gut and immune function.Top food sources of Threonine →0.192 g–
TryptophanTryptophanFunctionTryptophan is an essential amino acid and a precursor to serotonin and melatonin, tying it to mood and sleep regulation.Top food sources of Tryptophan →0.07 g–
ValineValineFunctionValine is a branched-chain essential amino acid that supports muscle metabolism and tissue repair.Top food sources of Valine →0.325 g–
ArginineArginineFunctionArginine supports blood vessel function through nitric oxide production and plays a role in wound healing.Top food sources of Arginine →0.203 g–
AlanineAlanineFunctionAlanine is a non-essential amino acid the body uses for energy and glucose production, particularly during fasting or exercise.Top food sources of Alanine →0.156 g–
SerineSerineFunctionSerine supports the production of cell membrane components and neurotransmitters used in nerve signaling.Top food sources of Serine →0.569 g–
ProlineProlineFunctionProline is a major component of collagen, making it important for skin, joint, and connective tissue structure.Top food sources of Proline →1.14 g–
GlycineGlycineFunctionGlycine is the simplest amino acid and a key building block of collagen. It also supports sleep quality for some people when taken before bed.Top food sources of Glycine →0.113 / 3 g4%
Aspartic AcidAspartic AcidFunctionAspartic acid is a non-essential amino acid involved in energy metabolism and the urea cycle that clears nitrogen waste.Top food sources of Aspartic Acid →0.463 g–
Glutamic AcidGlutamic AcidFunctionGlutamic acid is an abundant amino acid that contributes savory flavor to food and serves as a building block for glutamine and neurotransmitters.Top food sources of Glutamic Acid →0.275 g–
Carbohydrates
FiberFiberFunctionFiber is the indigestible part of plant foods. It slows digestion, which steadies the glucose response to a meal, feeds the gut microbiome, and supports satiety between meals.Top food sources of Fiber →2.15 / 30 g7%
SugarSugarFunctionSugars are the fastest-digesting carbohydrates and cause the quickest rise in blood glucose. Moderating total sugar intake helps keep energy and glucose response steadier through the day.Top food sources of Sugar →0 / 50 g0%
Fats
Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →0.403 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →1.75 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →3.29 / 20 g16%
CholesterolCholesterolFunctionDietary cholesterol comes only from animal foods and has a smaller effect on blood cholesterol for most people than saturated fat does. Moderating intake is still a reasonable general target.Top food sources of Cholesterol →17.7 / 300 mg6%
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0.328 g–
Winter Squashper 100 grams
42kcalper 100 grams
Macros
Calories42 kcal–
Protein1.21 g–
Carbs10.2 g–
Fat0.292 g–
Vitamins
Vitamin AVitamin AFunctionVitamin A supports vision, skin, and immune function. It comes preformed from animal foods or as carotenoids that the body converts as needed.Top food sources of Vitamin A →236 / 900 µg26%
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.073 / 1.2 mg6%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.033 / 1.3 mg3%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →0.743 / 16 mg5%
Pantothenic Acid (B5)Pantothenic Acid (B5)FunctionPantothenic acid, vitamin B5, is needed to build coenzyme A, a molecule central to turning carbs, fat, and protein into usable energy.Top food sources of Pantothenic Acid (B5) →0.38 / 5 mg8%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0.15 / 1.7 mg9%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →16.4 / 400 µg4%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →10.9 / 550 mg2%
Vitamin CVitamin CFunctionVitamin C is an antioxidant that supports collagen formation, immune function, and iron absorption from plant foods.Top food sources of Vitamin C →9.7 / 90 mg11%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →0.433 / 15 mg3%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →1.95 / 120 µg2%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →29 / 1,000 mg3%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →0.556 / 18 mg3%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →23.6 / 400 mg6%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →25.6 / 700 mg4%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →287 / 3,500 mg8%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →7 / 2,300 mg0%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →0.174 / 11 mg2%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.063 / 0.9 mg7%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0.176 / 2.3 mg8%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →0.5 / 55 µg1%
IodineIodineFunctionIodine is required to make thyroid hormones, which regulate metabolic rate and energy use throughout the body.Top food sources of Iodine →0 / 150 µg0%
Amino Acids
HistidineHistidineFunctionHistidine is an essential amino acid used to make histamine and is important for growth and tissue repair.Top food sources of Histidine →0.019 g–
IsoleucineIsoleucineFunctionIsoleucine is a branched-chain essential amino acid involved in muscle metabolism and energy production during activity.Top food sources of Isoleucine →0.039 g–
LeucineLeucineFunctionLeucine is a branched-chain essential amino acid that plays the leading role in triggering muscle protein synthesis after eating.Top food sources of Leucine →0.057 g–
LysineLysineFunctionLysine is an essential amino acid needed for protein synthesis, collagen formation, and calcium absorption.Top food sources of Lysine →0.037 g–
MethionineMethionineFunctionMethionine is an essential amino acid that supplies sulfur for metabolism and is a starting point for making other important compounds in the body.Top food sources of Methionine →0.012 g–
CystineCystineFunctionCystine is formed from two linked cysteine molecules and contributes to protein structure, including in hair and skin.Top food sources of Cystine →0.009 g–
PhenylalaninePhenylalanineFunctionPhenylalanine is an essential amino acid the body uses to make tyrosine and, in turn, neurotransmitters like dopamine.Top food sources of Phenylalanine →0.039 g–
TyrosineTyrosineFunctionTyrosine is a building block for neurotransmitters like dopamine and norepinephrine and for thyroid hormone.Top food sources of Tyrosine →0.034 g–
ThreonineThreonineFunctionThreonine is an essential amino acid used to build collagen and elastin and supports gut and immune function.Top food sources of Threonine →0.03 g–
TryptophanTryptophanFunctionTryptophan is an essential amino acid and a precursor to serotonin and melatonin, tying it to mood and sleep regulation.Top food sources of Tryptophan →0.014 g–
ValineValineFunctionValine is a branched-chain essential amino acid that supports muscle metabolism and tissue repair.Top food sources of Valine →0.043 g–
ArginineArginineFunctionArginine supports blood vessel function through nitric oxide production and plays a role in wound healing.Top food sources of Arginine →0.055 g–
AlanineAlanineFunctionAlanine is a non-essential amino acid the body uses for energy and glucose production, particularly during fasting or exercise.Top food sources of Alanine →0.042 g–
SerineSerineFunctionSerine supports the production of cell membrane components and neurotransmitters used in nerve signaling.Top food sources of Serine →0.107 g–
ProlineProlineFunctionProline is a major component of collagen, making it important for skin, joint, and connective tissue structure.Top food sources of Proline →0.174 g–
GlycineGlycineFunctionGlycine is the simplest amino acid and a key building block of collagen. It also supports sleep quality for some people when taken before bed.Top food sources of Glycine →0.037 / 3 g1%
Aspartic AcidAspartic AcidFunctionAspartic acid is a non-essential amino acid involved in energy metabolism and the urea cycle that clears nitrogen waste.Top food sources of Aspartic Acid →0.036 g–
Glutamic AcidGlutamic AcidFunctionGlutamic acid is an abundant amino acid that contributes savory flavor to food and serves as a building block for glutamine and neurotransmitters.Top food sources of Glutamic Acid →0.039 g–
Carbohydrates
FiberFiberFunctionFiber is the indigestible part of plant foods. It slows digestion, which steadies the glucose response to a meal, feeds the gut microbiome, and supports satiety between meals.Top food sources of Fiber →3.34 / 30 g11%
SugarSugarFunctionSugars are the fastest-digesting carbohydrates and cause the quickest rise in blood glucose. Moderating total sugar intake helps keep energy and glucose response steadier through the day.Top food sources of Sugar →3.18 / 50 g6%
Fats
Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →0.126 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →0.022 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →0.062 / 20 g0%
CholesterolCholesterolFunctionDietary cholesterol comes only from animal foods and has a smaller effect on blood cholesterol for most people than saturated fat does. Moderating intake is still a reasonable general target.Top food sources of Cholesterol →0 / 300 mg0%
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0.047 g–
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Potatoes Au Gratin and Winter Squash, including preparation variants and research-cited compound levels, or compare any two foods.