Nutrients in 14 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin

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

Macros Ratio

Protein Fat Carbs

23%

71%

14 oz ▼

Macro Nutrients

Cooked Frozen Summer Squash, Zucchini, Includes Skin

Energy67.5 kcal

2.33%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 67.47181 kcal of Energy per 14 ounces, which is 2.33% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.52 g

0.53%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.5159609 g of Fat per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.11 g

0.33%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.10716111 g of Saturated Fat per 14 ounces, which is 0.33% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.13 g

8.43%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.13494362 g of Omega 3 per 14 ounces, which is 8.43% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.083 g

0.49%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.08334753 g of Omega 6 per 14 ounces, which is 0.49% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Frozen 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

Carbohydrate14 g

11%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 14.1293908 g of Carbohydrate per 14 ounces, which is 11% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6.7 g

9.25%

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

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 6.7074917 g of Sugars per 14 ounces, which is 9.25% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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

No information available

Sucrose

No information available

Fiber5.16 g

13.6%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 5.159609 g of Fiber per 14 ounces, which is 13.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.56 g

8.15%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 4.5642695 g of Protein per 14 ounces, which is 8.15% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Frozen Summer Squash, Zucchini, Includes Skin

Vitamin A35.7 μg

3.97%

RAE, retinol activity equivalents

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 35.72037 μg of Vitamin A per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg

13.6%

Thiamine

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.16272613 mg of Vitamin B1 per 14 ounces, which is 13.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg

12.2%

Riboflavin

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.1587572 mg of Vitamin B2 per 14 ounces, which is 12.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.53 mg

9.58%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.53200698 mg of Vitamin B3 per 14 ounces, which is 9.58% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.05 mg

21%

Pantothenic acid

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.05176645 mg of Vitamin B5 per 14 ounces, which is 21% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.18 mg

13.7%

Pyridoxine

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.17860185 mg of Vitamin B6 per 14 ounces, which is 13.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B931.8 μg

7.94%

Folates and Folic Acid

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 31.75144 μg of Vitamin B9 per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Frozen 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 C14.7 mg

16.3%

Ascorbic acid

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 14.685041 mg of Vitamin C per 14 ounces, which is 16.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Frozen 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 Frozen 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 Frozen 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

Cooked Frozen Summer Squash, Zucchini, Includes Skin

Calcium67.5 mg

6.75%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 67.47181 mg of Calcium per 14 ounces, which is 6.75% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.19 mg

20.7%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.18653971 mg of Copper per 14 ounces, which is 20.7% 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

Iron1.9 mg

24%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.9050864 mg of Iron per 14 ounces, which is 24% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium51.6 mg

12.3%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 51.59609 mg of Magnesium per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.91 mg

39.7%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.9128539 mg of Manganese per 14 ounces, which is 39.7% 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

Phosphorus99 mg

14%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 99.22325 mg of Phosphorus per 14 ounces, which is 14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium770 mg

22.6%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 769.97242 mg of Potassium per 14 ounces, which is 22.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.79 μg

1.44%

Boiled and Drained Frozen 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

Sodium7.94 mg

0.53%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin 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

Zinc0.79 mg

7.2%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.793786 mg of Zinc per 14 ounces, which is 7.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water376 g

10%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 376.0164282 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 Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin:

14 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin is an excellent source of Vitamin B5.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C 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 Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin:

14 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin is an excellent source of Copper, Iron, Manganese and Potassium.
It has a good amount of Magnesium, Phosphorus 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 Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin:

14 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin has a good amount of Omega 3, Carbohydrate, Sugars, Fiber and Protein.
It has no Fat, Saturated Fat and Omega 6.

Compare Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin with:

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Food Info

Nutrients in 14 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin with: