Nutrients in 14 ounces of Crookneck And Straightneck Summer Squash

Raw Crookneck And Straightneck Summer Squash (Cucurbita spp.).

Macros Ratio

Protein Fat Carbs

18%

11%

71%

14 oz ▼

Macro Nutrients

Crookneck And Straightneck Summer Squash

Energy75.4 kcal

2.6%

Raw Crookneck And Straightneck Summer Squash has 75.40967 kcal of Energy per 14 ounces, which is 2.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.07 g

1.1%

Raw Crookneck And Straightneck Summer Squash has 1.0716111 g of Fat per 14 ounces, which is 1.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.37 g

1.15%

Raw Crookneck And Straightneck Summer Squash has 0.36911049 g of Saturated Fat per 14 ounces, which is 1.15% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.17 g

10.7%

Raw Crookneck And Straightneck Summer Squash has 0.17066399 g of Omega 3 per 14 ounces, which is 10.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.15 g

0.91%

Raw Crookneck And Straightneck Summer Squash has 0.15478827 g of Omega 6 per 14 ounces, which is 0.91% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Crookneck And Straightneck Summer Squash has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate15.4 g

12%

Raw Crookneck And Straightneck Summer Squash has 15.3994484 g of Carbohydrate per 14 ounces, which is 12% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars11.4 g

15.8%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Crookneck And Straightneck Summer Squash has 11.4305184 g of Sugars per 14 ounces, which is 15.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose6.3 g

8.7%

≤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 Crookneck And Straightneck Summer Squash has 6.3105987 g of Fructose per 14 ounces, which is 8.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose4.9 g

Raw Crookneck And Straightneck Summer Squash has 4.8817839 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.24 g

Raw Crookneck And Straightneck Summer Squash has 0.2381358 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber3.97 g

10.4%

Raw Crookneck And Straightneck Summer Squash has 3.96893 g of Fiber per 14 ounces, which is 10.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4 g

7.16%

Raw Crookneck And Straightneck Summer Squash has 4.0086193 g of Protein per 14 ounces, which is 7.16% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Crookneck And Straightneck Summer Squash

Vitamin A31.8 μg

3.53%

RAE, retinol activity equivalents

Raw Crookneck And Straightneck Summer Squash has 31.75144 μg of Vitamin A per 14 ounces, which is 3.53% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.2 mg

17%

Thiamine

Raw Crookneck And Straightneck Summer Squash has 0.20241543 mg of Vitamin B1 per 14 ounces, which is 17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg

12.5%

Riboflavin

Raw Crookneck And Straightneck Summer Squash has 0.16272613 mg of Vitamin B2 per 14 ounces, which is 12.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.78 mg

11%

Niacin, nicotinic acid, niacinamide

Raw Crookneck And Straightneck Summer Squash has 1.77808064 mg of Vitamin B3 per 14 ounces, which is 11% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.64 mg

12.7%

Pantothenic acid

Raw Crookneck And Straightneck Summer Squash has 0.6350288 mg of Vitamin B5 per 14 ounces, which is 12.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.41 mg

31.8%

Pyridoxine

Raw Crookneck And Straightneck Summer Squash has 0.41276872 mg of Vitamin B6 per 14 ounces, which is 31.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B975.4 μg

19%

Folates and Folic Acid

Raw Crookneck And Straightneck Summer Squash has 75.40967 μg of Vitamin B9 per 14 ounces, which is 19% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Crookneck And Straightneck Summer Squash has 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
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Vitamin C76.6 mg

85%

Ascorbic acid

Raw Crookneck And Straightneck Summer Squash has 76.600349 mg of Vitamin C per 14 ounces, which is 85% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Crookneck And Straightneck Summer Squash has 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
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Vitamin E0.52 mg

3.44%

Tocopherols and Tocotrienols

Raw Crookneck And Straightneck Summer Squash has 0.5159609 mg of Vitamin E per 14 ounces, which is 3.44% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K12.7 μg

10.6%

Phytomenadione or phylloquinone

Raw Crookneck And Straightneck Summer Squash has 12.700576 μg of Vitamin K per 14 ounces, which is 10.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Crookneck And Straightneck Summer Squash

Calcium83.3 mg

8.33%

Raw Crookneck And Straightneck Summer Squash has 83.34753 mg of Calcium per 14 ounces, which is 8.33% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.37 mg

40.6%

Raw Crookneck And Straightneck Summer Squash has 0.36514156 mg of Copper per 14 ounces, which is 40.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.75 mg

22%

Raw Crookneck And Straightneck Summer Squash has 1.7463292 mg of Iron per 14 ounces, which is 22% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium79.4 mg

19%

Raw Crookneck And Straightneck Summer Squash has 79.3786 mg of Magnesium per 14 ounces, which is 19% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.68 mg

29.7%

Raw Crookneck And Straightneck Summer Squash has 0.68265596 mg of Manganese per 14 ounces, which is 29.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus127 mg

18%

Raw Crookneck And Straightneck Summer Squash has 127.00576 mg of Phosphorus per 14 ounces, which is 18% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium881 mg

26%

Raw Crookneck And Straightneck Summer Squash has 881.10246 mg of Potassium per 14 ounces, which is 26% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.79 μg

1.44%

Raw Crookneck And Straightneck Summer Squash has 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

Sodium7.94 mg

0.53%

Raw Crookneck And Straightneck Summer Squash has 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

Zinc1.15 mg

10.5%

Raw Crookneck And Straightneck Summer Squash has 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

Water374 g

10%

Raw Crookneck And Straightneck Summer Squash has 374.1907204 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 Crookneck And Straightneck Summer Squash:

14 ounces of Crookneck And Straightneck Summer Squash has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B6.
It also has a good amount of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K.
This vegetable has some Vitamin A and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Crookneck And Straightneck Summer Squash:

14 ounces of Crookneck And Straightneck Summer Squash is an excellent source of Copper, Iron, Manganese and Potassium.
It has a good amount of Calcium, Magnesium, Phosphorus and Zinc.
While 14 ounces of product has trace amounts of Selenium, it has no Sodium.

Macronutrients in 14 ounces of Raw Crookneck And Straightneck Summer Squash:

14 ounces of Crookneck And Straightneck Summer Squash has a good amount of Omega 3, Carbohydrate, Sugars, Fructose, Fiber and Protein.
While 14 ounces of product has trace amounts of Fat, Saturated Fat and Omega 6, it has no Glucose and Sucrose.

Compare Raw Crookneck And Straightneck Summer Squash with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Crookneck And Straightneck Summer Squash

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Crookneck And Straightneck Summer Squash with: