Nutrients in 14 ounces of Zucchini Summer Squash with Skin

Raw Zucchini Summer Squash with Skin, also known as Courgette.

Macros Ratio

Protein Fat Carbs

24%

14%

62%

14 oz ▼

Macro Nutrients

Zucchini Summer Squash with Skin

Energy67.5 kcal

2.33%

Raw Zucchini Summer Squash with Skin has 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

Fat1.27 g

1.3%

Raw Zucchini Summer Squash with Skin has 1.2700576 g of Fat per 14 ounces, which is 1.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.33 g

1.04%

Raw Zucchini Summer Squash with Skin has 0.33339012 g of Saturated Fat per 14 ounces, which is 1.04% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.24 g

15%

Raw Zucchini Summer Squash with Skin has 0.24210473 g of Omega 3 per 14 ounces, which is 15% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.12 g

0.7%

Raw Zucchini Summer Squash with Skin has 0.1190679 g of Omega 6 per 14 ounces, which is 0.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Zucchini Summer Squash with Skin 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

Carbohydrate12.3 g

9.5%

Raw Zucchini Summer Squash with Skin has 12.3433723 g of Carbohydrate per 14 ounces, which is 9.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars9.92 g

13.7%

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

Raw Zucchini Summer Squash with Skin has 9.922325 g of Sugars per 14 ounces, which is 13.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose5.48 g

7.55%

≤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 Zucchini Summer Squash with Skin has 5.4771234 g of Fructose per 14 ounces, which is 7.55% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose4.25 g

Raw Zucchini Summer Squash with Skin has 4.2467551 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.2 g

Raw Zucchini Summer Squash with Skin has 0.1984465 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 Zucchini Summer Squash with Skin 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

Protein4.8 g

8.58%

Raw Zucchini Summer Squash with Skin has 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
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Vitamins

Zucchini Summer Squash with Skin

Vitamin A39.7 μg

4.4%

RAE, retinol activity equivalents

Raw Zucchini Summer Squash with Skin has 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
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Vitamin B10.18 mg

15%

Thiamine

Raw Zucchini Summer Squash with Skin has 0.17860185 mg of Vitamin B1 per 14 ounces, which is 15% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.37 mg

28.7%

Riboflavin

Raw Zucchini Summer Squash with Skin has 0.37307942 mg of Vitamin B2 per 14 ounces, which is 28.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.8 mg

11%

Niacin, nicotinic acid, niacinamide

Raw Zucchini Summer Squash with Skin has 1.78998743 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 B50.81 mg

16%

Pantothenic acid

Raw Zucchini Summer Squash with Skin has 0.80966172 mg of Vitamin B5 per 14 ounces, which is 16% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.65 mg

49.8%

Pyridoxine

Raw Zucchini Summer Squash with Skin has 0.64693559 mg of Vitamin B6 per 14 ounces, which is 49.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B995 μg

24%

Folates and Folic Acid

Raw Zucchini Summer Squash with Skin has 95.25432 μg of Vitamin B9 per 14 ounces, which is 24% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Zucchini Summer Squash with Skin 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 C71 mg

79%

Ascorbic acid

Raw Zucchini Summer Squash with Skin has 71.043847 mg of Vitamin C per 14 ounces, which is 79% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Zucchini Summer Squash with Skin 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 E0.48 mg

3.18%

Tocopherols and Tocotrienols

Raw Zucchini Summer Squash with Skin has 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 K17 μg

14.2%

Phytomenadione or phylloquinone

Raw Zucchini Summer Squash with Skin has 17.066399 μg of Vitamin K per 14 ounces, which is 14.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Zucchini Summer Squash with Skin

Calcium63.5 mg

6.35%

Raw Zucchini Summer Squash with Skin has 63.50288 mg of Calcium per 14 ounces, which is 6.35% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.21 mg

23.4%

Raw Zucchini Summer Squash with Skin has 0.21035329 mg of Copper per 14 ounces, which is 23.4% 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

Iron1.47 mg

18.4%

Raw Zucchini Summer Squash with Skin has 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

Magnesium71.4 mg

17%

Raw Zucchini Summer Squash with Skin has 71.44074 mg of Magnesium per 14 ounces, which is 17% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.7 mg

30.5%

Raw Zucchini Summer Squash with Skin has 0.70250061 mg of Manganese per 14 ounces, which is 30.5% 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

Phosphorus151 mg

21.5%

Raw Zucchini Summer Squash with Skin has 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

Potassium1036 mg

30.5%

Raw Zucchini Summer Squash with Skin has 1035.89073 mg of Potassium per 14 ounces, which is 30.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.79 μg

1.44%

Raw Zucchini Summer Squash with Skin 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

Sodium31.8 mg

2.1%

Raw Zucchini Summer Squash with Skin has 31.75144 mg of Sodium per 14 ounces, which is 2.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.27 mg

11.5%

Raw Zucchini Summer Squash with Skin has 1.2700576 mg of Zinc per 14 ounces, which is 11.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water376 g

10%

Raw Zucchini Summer Squash with Skin has 376.2148747 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 Zucchini Summer Squash with Skin:

14 ounces of Zucchini Summer Squash with Skin 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 Zucchini Summer Squash with Skin:

14 ounces of Zucchini Summer Squash with Skin 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.
The product has trace amounts of Selenium and Sodium.

Macronutrients in 14 ounces of Raw Zucchini Summer Squash with Skin:

14 ounces of Zucchini Summer Squash with Skin 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 Zucchini Summer Squash with Skin with:

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Food Info

Nutrients in 14 ounces of Zucchini Summer Squash with Skin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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