Raw All Varieties Summer Squash have 63.50288 kcal of Energy per 14 ounces, which is 2.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Raw All Varieties Summer Squash have 0.7144074 g of Fat per 14 ounces, which is 0.74% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Raw All Varieties Summer Squash have 0.17463292 g of Saturated Fat per 14 ounces, which is 0.55% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Raw All Varieties Summer Squash have 0.22226008 g of Omega 3 per 14 ounces, which is 14% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Raw All Varieties Summer Squash have 0.13097469 g of Omega 6 per 14 ounces, which is 0.77% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Raw All Varieties Summer Squash have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Raw All Varieties Summer Squash have 13.2959155 g of Carbohydrate per 14 ounces, which is 10.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw All Varieties Summer Squash have 8.731646 g of Sugars per 14 ounces, which is 12% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Raw All Varieties Summer Squash have 3.7704835 g of Fructose per 14 ounces, which is 5.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Raw All Varieties Summer Squash have 2.9766975 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Raw All Varieties Summer Squash have 0.1190679 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Raw All Varieties Summer Squash have 4.365823 g of Fiber per 14 ounces, which is 11.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Raw All Varieties Summer Squash have 4.8024053 g of Protein per 14 ounces, which is 8.58% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years Buy premium vegan protein powder
Raw All Varieties Summer Squash have 39.6893 μg of Vitamin A per 14 ounces, which is 4.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Raw All Varieties Summer Squash have 0.19050864 mg of Vitamin B1 per 14 ounces, which is 16% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Raw All Varieties Summer Squash have 0.56358806 mg of Vitamin B2 per 14 ounces, which is 43.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Raw All Varieties Summer Squash have 1.93286891 mg of Vitamin B3 per 14 ounces, which is 12% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Raw All Varieties Summer Squash have 0.61518415 mg of Vitamin B5 per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Raw All Varieties Summer Squash have 0.86522674 mg of Vitamin B6 per 14 ounces, which is 66.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Raw All Varieties Summer Squash have 115.09897 μg of Vitamin B9 per 14 ounces, which is 28.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Raw All Varieties Summer Squash have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Raw All Varieties Summer Squash have 67.47181 mg of Vitamin C per 14 ounces, which is 75% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Raw All Varieties Summer Squash have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Raw All Varieties Summer Squash have 0.4762716 mg of Vitamin E per 14 ounces, which is 3.18% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Raw All Varieties Summer Squash have 11.90679 μg of Vitamin K per 14 ounces, which is 9.92% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Raw All Varieties Summer Squash have 59.53395 mg of Calcium per 14 ounces, which is 5.95% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Raw All Varieties Summer Squash have 0.20241543 mg of Copper per 14 ounces, which is 22.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Raw All Varieties Summer Squash have 1.3891255 mg of Iron per 14 ounces, which is 17.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Raw All Varieties Summer Squash have 67.47181 mg of Magnesium per 14 ounces, which is 16% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Raw All Varieties Summer Squash have 0.69456275 mg of Manganese per 14 ounces, which is 30% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Raw All Varieties Summer Squash have 150.81934 mg of Phosphorus per 14 ounces, which is 21.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Raw All Varieties Summer Squash have 1039.85966 mg of Potassium per 14 ounces, which is 30.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Raw All Varieties Summer Squash have 0.793786 μg of Selenium per 14 ounces, which is 1.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Raw All Varieties Summer Squash have 7.93786 mg of Sodium per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Raw All Varieties Summer Squash have 1.1509897 mg of Zinc per 14 ounces, which is 10.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Raw All Varieties Summer Squash have 375.6195352 g of Water per 14 ounces, which is 10% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw All Varieties Summer Squash:
14 ounces of Summer Squash is an excellent source of Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C.
It has a good amount of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin K.
It also has some Vitamin A and Vitamin E.
It has no Vitamin B12 and Vitamin D.
Minerals in 14 ounces of Raw All Varieties Summer Squash:
14 ounces of Summer Squash is an excellent source of Copper, Manganese, Phosphorus and Potassium.
It has a good amount of Iron, Magnesium and Zinc.
It also has some Calcium.
While 14 ounces of product has trace amounts of Selenium, it has no Sodium.
Macronutrients in 14 ounces of Raw All Varieties Summer Squash:
14 ounces of Summer Squash has a good amount of Omega 3, Carbohydrate, Sugars, Fiber and Protein.
It has some Fructose.
While 14 ounces of product has trace amounts of Fat and Omega 6, it has no Saturated Fat, Glucose and Sucrose.