Nutrients, Calories, Benefits of Squam

Calories in Squam

Squam contains 104 kCal calories per 100g serving. The reference value of daily consumption of Squam for adults is 104 kCal.

The following foods have approximately equal amount of calories:

• Chili with beans, canned (103kCal)
• Lentils sprouted, raw (106kCal)
• Beans, baked, canned, with pork, with sweet sauce (105kCal)
• Beans, baked, canned, with pork (106kCal)
• Mash black (urd, or mai), boiled, without salt (105kCal)
• Mash (mung beans), boiled, with ext. salts (105kCal)
• Lima beans, small, unripe, frozen, boiled, with salt (105kCal)
• Lima beans, small, unripe, frozen, boiled, without salt (105kCal)
• Ford Hook lime beans, unripe, frozen, boiled with salt (103kCal)
• Ford Hook lime beans, unripe, frozen, cooked without salt (103kCal)

Proteins in Squam

Squam contains 17.3 g proteins per 100g serving. A medium 5.3 oz skin on potato has 3 grams of protein. Protein is an important component of almost every cell and tissue in the body. Protein is made up of amino acids. There are 20 amino acids with biological significance; however, only nine are essential, meaning that our bodies cannot synthesize them and they must be obtained through food.

Fats in Squam

Squam contains 3.9 g fats per 100g serving. 3.9 g of fats are equal to 31.2 calories (kCal).

Vitamins and other nutrients in Squam

Nutrient	Content	Reference
Calories	104kCal	104kCal
Proteins	17.3g	17g
Fats	3.9g	4g
Water	77.4g	77g
Ash	1.4g	1g
Vitamin A, RE	50mcg	50mcg
Vitamin B1, thiamine	0.07mg	0mg
Vitamin B2, riboflavin	0.08mg	0mg
Vitamin B6, pyridoxine	0.15mg	0mg
Vitamin B9, folate	8mcg	8mcg
Vitamin C, ascorbic	1.5mg	2mg
Vitamin E, alpha tocopherol, TE	0.41mg	0mg
Vitamin PP, NE	2.6mg	3mg
Potassium, K	335mg	335mg
Calcium, Ca	30mg	30mg
Magnesium, Mg	35mg	35mg
Sodium, Na	100mg	100mg
Sera, S	188mg	188mg
Phosphorus, P	240mg	240mg
Chlorine, Cl	165mg	165mg
Iron, Fe	0.9mg	1mg
Iodine, I	50mcg	50mcg
Cobalt, Co	20mcg	20mcg
Manganese, Mn	0.1mg	0mg
Copper, Cu	110mcg	110mcg
Molybdenum, Mo.	4mcg	4mcg
Nickel, Ni	6mcg	6mcg
Fluorine, F	430mcg	430mcg
Chrome, Cr	55mcg	55mcg
Zinc, Zn	0.7mg	1mg
Arginine	0.99g	1g
Valin	0.95g	1g
Histidine	0.54g	1g
Isoleucine	0.71g	1g
Leucine	1.38g	1g
Lysine	1.51g	2g
Methionine	0.57g	1g
Methionine + Cysteine	0.76g	1g
Threonine	0.83g	1g
Tryptophan	0.18g	0g
Phenylalanine	0.79g	1g
Phenylalanine + Tyrosine	1.39g	1g
Alanine	1.03g	1g
Aspartic acid	1.76g	2g
Glycine	0.83g	1g
Glutamic acid	2.61g	3g
Proline	0.89g	1g
Serine	0.79g	1g
Tyrosine	0.61g	1g
Cysteine	0.2g	0g
Saturated fatty acids	0.7g	1g
14: 0 Myristinova	0.26g	0g
16: 0 Palmitic	0.36g	0g
18: 0 Stearin	0.08g	0g
Monounsaturated fatty acids	1.05g	1g
14: 1 Myristolein	0.04g	0g
16: 1 Palmitoleic	0.34g	0g
18: 1 Olein (omega-9)	0.55g	1g
20: 1 Gadolein (omega-9)	0.12g	0g
Polyunsaturated fatty acids	1.22g	1g
18: 2 Linoleum	0.1g	0g
20: 4 Arachidon	0.13g	0g
20: 5 Eicosapentaenoic (EPA), Omega-3	0.57g	1g
Omega-3 fatty acids	0.99g	1g
22: 5 Docosapentaenoic (DPC), Omega-3	0.05g	0g
22: 6 Docosahexaenoic (DHA), Omega-3	0.37g	0g
Omega-6 fatty acids	0.23g	0g