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Nutrients in 14 ounces of Boiled Summer Squash, Zucchini, Includes Skin

Boiled and Drained Summer Squash, Zucchini, Includes Skin, also known as Courgette.

Macros Ratio

Protein Fat Carbs
25%
17%
58%
14 oz ▼

Macro Nutrients

Boiled Summer Squash, Zucchini, Includes Skin
Energy59.5 kcal
2.05%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 59.53395 kcal of Energy per 14 ounces, which is 2.05% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.43 g
1.47%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.4288148 g of Fat per 14 ounces, which is 1.47% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.29 g
0.89%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.28576296 g of Saturated Fat per 14 ounces, which is 0.89% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.37 g
23.3%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.37307942 g of Omega 3 per 14 ounces, which is 23.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.23 g
1.35%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.23019794 g of Omega 6 per 14 ounces, which is 1.35% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Summer Squash, Zucchini, Includes Skin 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
Carbohydrate10.7 g
8.2%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 10.6764217 g of Carbohydrate per 14 ounces, which is 8.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars6.8 g
9.36%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 6.7868703 g of Sugars per 14 ounces, which is 9.36% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber3.97 g
10.4%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 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
Protein4.52 g
8.08%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 4.5245802 g of Protein per 14 ounces, which is 8.08% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Summer Squash, Zucchini, Includes Skin
Vitamin A222 μg
24.7%
RAE, retinol activity equivalents
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 222.26008 μg of Vitamin A per 14 ounces, which is 24.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.14 mg
11.6%
Thiamine
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.13891255 mg of Vitamin B1 per 14 ounces, which is 11.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.095 mg
7.33%
Riboflavin
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.09525432 mg of Vitamin B2 per 14 ounces, which is 7.33% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.02 mg
12.7%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 2.0241543 mg of Vitamin B3 per 14 ounces, which is 12.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.14 mg
23%
Pantothenic acid
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.14305184 mg of Vitamin B5 per 14 ounces, which is 23% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.32 mg
24.4%
Pyridoxine
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.3175144 mg of Vitamin B6 per 14 ounces, which is 24.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9111 μg
27.8%
Folates and Folic Acid
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 111.13004 μg of Vitamin B9 per 14 ounces, which is 27.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Summer Squash, Zucchini, Includes Skin 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
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Vitamin C51 mg
57%
Ascorbic acid
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 51.199197 mg of Vitamin C per 14 ounces, which is 57% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Summer Squash, Zucchini, Includes Skin 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
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Vitamin E0.48 mg
3.18%
Tocopherols and Tocotrienols
Boiled and Drained Summer Squash, Zucchini, Includes Skin 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
Vitamin K16.7 μg
14%
Phytomenadione or phylloquinone
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 16.669506 μg of Vitamin K per 14 ounces, which is 14% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Summer Squash, Zucchini, Includes Skin
Calcium71.4 mg
7.14%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 71.44074 mg of Calcium per 14 ounces, which is 7.14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.21 mg
23%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.20638436 mg of Copper per 14 ounces, which is 23% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.47 mg
18.4%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.4685041 mg of Iron per 14 ounces, which is 18.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium75.4 mg
18%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 75.40967 mg of Magnesium per 14 ounces, which is 18% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.69 mg
30%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.68662489 mg of Manganese per 14 ounces, which is 30% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus147 mg
21%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 146.85041 mg of Phosphorus per 14 ounces, which is 21% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1048 mg
31%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1047.79752 mg of Potassium per 14 ounces, which is 31% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.79 μg
1.44%
Boiled and Drained Summer Squash, Zucchini, Includes Skin 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
Sodium12 mg
0.79%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 11.90679 mg of Sodium per 14 ounces, which is 0.79% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.3 mg
12%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.3097469 mg of Zinc per 14 ounces, which is 12% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water378 g
10.2%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 377.9215146 g of Water per 14 ounces, which is 10.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Boiled and Drained Summer Squash, Zucchini, Includes Skin:
Minerals in 14 ounces of Boiled and Drained Summer Squash, Zucchini, Includes Skin:
Macronutrients in 14 ounces of Boiled and Drained Summer Squash, Zucchini, Includes Skin:



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