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[N]extrient

Stew Mutton Corn Squash (navajo)

SR Legacy·Comprehensive Reference Data

Stew, mutton, corn, squash (Navajo)

American Indian/Alaska Native Foods

Macronutrients distribute relatively evenly across protein (8.6g), fat (4.3g), and carbohydrates (7.3g) per 100g. At 103 calories per 100g, Stew Mutton Corn Squash (navajo) offers moderate energy density suitable for balanced meals. Sodium is modest at 49mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Stew Mutton Corn Squash (navajo) delivers meaningful amounts of 6 different vitamins and minerals above 10% of daily value.

Calories103KCAL
Protein8.6G
Fat4.3G
Carbs7.3G
Fiber1.7G

Calorie Distribution

102kcal
  • Protein34%8.6 g
  • Fat38%4.3 g
  • Carbs29%7.3 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water76.1G
Energy103KCAL
Protein8.6G
Total lipid (fat)4.3G
Carbohydrate, by difference7.3G
Fiber, total dietary1.7G
Total Sugars0.61G
Cholesterol43.0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.03MG
Riboflavin0.11MG
Niacin2.0MG
Vitamin B-60.11MG
Folate, total18.0UG
Vitamin B-121.2UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.37MG
Vitamin K (phylloquinone)1.8UG
Calcium, Ca38.0MG
Iron, Fe1.2MG
Magnesium, Mg21.0MG
Phosphorus, P111MG
Potassium, K199MG
Sodium, Na49.0MG
Zinc, Zn1.9MG
Copper, Cu0.06MG
Manganese, Mn0.09MG
Selenium, Se8.4UG
Energy430kJ
Ash3.6G
Sucrose0.25G
Glucose0.18G
Fructose0.18G
Lactose0G
Maltose0G
Galactose0G
Pantothenic acid0.27MG
Folate, food18.0UG
Retinol0UG
Vitamin A, IU0IU
Tocopherol, beta0MG
Tocopherol, gamma0MG
Tocopherol, delta0MG
Tocotrienol, alpha0MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin K (Dihydrophylloquinone)0UG
Fatty acids, total saturated1.7G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00.08G
SFA 15:00.02G
SFA 16:00.87G
SFA 17:00.06G
SFA 18:00.69G
SFA 20:00.007G
SFA 22:00.006G
Fatty acids, total monounsaturated1.7G
MUFA 14:10G
MUFA 15:10G
MUFA 16:10.07G
MUFA 17:10.03G
MUFA 18:11.6G
MUFA 20:10.01G
Fatty acids, total polyunsaturated0.38G
PUFA 18:20.31G
PUFA 18:30.06G
PUFA 18:3 n-3 c,c,c (ALA)0.05G
PUFA 18:3 n-6 c,c,c0.008G
PUFA 20:2 n-6 c,c0G
PUFA 20:30G
PUFA 20:40.01G
Tryptophan0.06G
Threonine0.31G
Isoleucine0.34G
Leucine0.68G
Lysine0.56G
Methionine0.21G
Cystine0.09G
Phenylalanine0.33G
Tyrosine0.23G
Valine0.39G
Arginine0.47G
Histidine0.22G
Alanine0.55G
Aspartic acid0.68G
Glutamic acid1.2G
Glycine0.55G
Proline0.47G
Serine0.31G

Common Serving Sizes

ServingCalProteinFatCarbs
serving (303g)31226.1g13.2g22g

Scaled from Stew Mutton Corn Squash (navajo)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Stew (Steamed Corn (navajo))

112 kcal8.82g protein

Veggie Burgers or Soyburgers Unprepared

177 kcal15.7g protein

Restaurant Chinese Beef and Vegetables

105 kcal7.08g protein

Stew Dumpling with Mutton (navajo)

101 kcal8.71g protein

Popeyes Spicy Chicken Strips Analyzed 2006

253 kcal19.61g protein

Wendy's Classic Single Hamburger with Cheese

221 kcal14.87g protein

Nutrient Highlights

  • Stew Mutton Corn Squash (navajo) is a good source of Protein (17% DV) — see top foods ranked by Protein
  • Stew Mutton Corn Squash (navajo) is a good source of Zinc (17% DV) — see top foods ranked by Zinc

Dietary Considerations

  • Stew Mutton Corn Squash (navajo) is naturally low in sodium at 49mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories103
% Daily Value*
Total Fat 4.3G6%
Cholesterol 43.0MG14%
Sodium 49.0MG2%
Total Carbohydrate 7.3G3%
Dietary Fiber 1.7G6%
Total Sugars 0.61G
Protein 8.6G17%
Vitamin D 0mcg0%
Calcium 38.0MG3%
Iron 1.2MG7%
Potassium 199MG4%

* The % Daily Value 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168044.

View on USDA FoodData Central →