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Nutrients in 1 kilogram of Boiled Summer Squash

Boiled and Drained All Varieties Summer Squash.

Macros Ratio

Protein Fat Carbs
15%
12%
73%
1 kg ▼

Macro Nutrients

Boiled Summer Squash
Energy200 kcal
6.9%
Boiled and Drained All Varieties Summer Squash have 200 kcal of Energy per 1 kilogram, which is 6.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat3.1 g
3.2%
Boiled and Drained All Varieties Summer Squash have 3.1 g of Fat per 1 kilogram, which is 3.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.64 g
2%
Boiled and Drained All Varieties Summer Squash have 0.64 g of Saturated Fat per 1 kilogram, which is 2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.82 g
51.3%
Boiled and Drained All Varieties Summer Squash have 0.82 g of Omega 3 per 1 kilogram, which is 51.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.49 g
2.9%
Boiled and Drained All Varieties Summer Squash have 0.49 g of Omega 6 per 1 kilogram, which is 2.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained All Varieties Summer Squash have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate43 g
33%
Boiled and Drained All Varieties Summer Squash have 43.1 g of Carbohydrate per 1 kilogram, which is 33% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars26 g
35.7%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained All Varieties Summer Squash have 25.9 g of Sugars per 1 kilogram, which is 35.7% 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
Fiber14 g
37%
Boiled and Drained All Varieties Summer Squash have 14 g of Fiber per 1 kilogram, which is 37% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein9.1 g
16.3%
Boiled and Drained All Varieties Summer Squash have 9.1 g of Protein per 1 kilogram, which is 16.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Summer Squash
Vitamin A110 μg
12.2%
RAE, retinol activity equivalents
Boiled and Drained All Varieties Summer Squash have 110 μg of Vitamin A per 1 kilogram, which is 12.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.44 mg
36.7%
Thiamine
Boiled and Drained All Varieties Summer Squash have 0.44 mg of Vitamin B1 per 1 kilogram, which is 36.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.41 mg
31.5%
Riboflavin
Boiled and Drained All Varieties Summer Squash have 0.41 mg of Vitamin B2 per 1 kilogram, which is 31.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.13 mg
32%
Niacin, nicotinic acid, niacinamide
Boiled and Drained All Varieties Summer Squash have 5.13 mg of Vitamin B3 per 1 kilogram, which is 32% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.37 mg
27.4%
Pantothenic acid
Boiled and Drained All Varieties Summer Squash have 1.37 mg of Vitamin B5 per 1 kilogram, which is 27.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.65 mg
50%
Pyridoxine
Boiled and Drained All Varieties Summer Squash have 0.65 mg of Vitamin B6 per 1 kilogram, which is 50% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9200 μg
50%
Folates and Folic Acid
Boiled and Drained All Varieties Summer Squash have 200 μg of Vitamin B9 per 1 kilogram, which is 50% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained All Varieties Summer Squash have 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C55 mg
61%
Ascorbic acid
Boiled and Drained All Varieties Summer Squash have 55 mg of Vitamin C per 1 kilogram, which is 61% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained All Varieties Summer Squash have 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.4 mg
9.33%
Tocopherols and Tocotrienols
Boiled and Drained All Varieties Summer Squash have 1.4 mg of Vitamin E per 1 kilogram, which is 9.33% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K35 μg
29%
Phytomenadione or phylloquinone
Boiled and Drained All Varieties Summer Squash have 35 μg of Vitamin K per 1 kilogram, which is 29% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Summer Squash
Calcium270 mg
27%
Boiled and Drained All Varieties Summer Squash have 270 mg of Calcium per 1 kilogram, which is 27% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.03 mg
114%
Boiled and Drained All Varieties Summer Squash have 1.03 mg of Copper per 1 kilogram, which is 114% 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
Iron3.6 mg
45%
Boiled and Drained All Varieties Summer Squash have 3.6 mg of Iron per 1 kilogram, which is 45% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium240 mg
57%
Boiled and Drained All Varieties Summer Squash have 240 mg of Magnesium per 1 kilogram, which is 57% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.13 mg
93%
Boiled and Drained All Varieties Summer Squash have 2.13 mg of Manganese per 1 kilogram, which is 93% 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
Phosphorus390 mg
55.7%
Boiled and Drained All Varieties Summer Squash have 390 mg of Phosphorus per 1 kilogram, which is 55.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1920 mg
56.5%
Boiled and Drained All Varieties Summer Squash have 1920 mg of Potassium per 1 kilogram, which is 56.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2 μg
3.64%
Boiled and Drained All Varieties Summer Squash have 2 μg of Selenium per 1 kilogram, which is 3.64% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium10 mg
0.67%
Boiled and Drained All Varieties Summer Squash have 10 mg of Sodium per 1 kilogram, which is 0.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.9 mg
35.5%
Boiled and Drained All Varieties Summer Squash have 3.9 mg of Zinc per 1 kilogram, which is 35.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water937 g
25.3%
Boiled and Drained All Varieties Summer Squash have 937 g of Water per 1 kilogram, which is 25.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Boiled and Drained All Varieties Summer Squash:
Minerals in 1 kilogram of Boiled and Drained All Varieties Summer Squash:
Macronutrients in 1 kilogram of Boiled and Drained All Varieties Summer Squash:



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