Nutrients in 1 kilogram of Summer Squash

Raw All Varieties Summer Squash (Cucurbita spp.).

Macros Ratio

Protein Fat Carbs

24%

68%

1 kg ▼

Macro Nutrients

Summer Squash

Energy160 kcal

5.5%

Raw All Varieties Summer Squash have 160 kcal of Energy per 1 kilogram, which is 5.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.8 g

1.86%

Raw All Varieties Summer Squash have 1.8 g of Fat per 1 kilogram, which is 1.86% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.44 g

1.38%

Raw All Varieties Summer Squash have 0.44 g of Saturated Fat per 1 kilogram, which is 1.38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.56 g

35%

Raw All Varieties Summer Squash have 0.56 g of Omega 3 per 1 kilogram, which is 35% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.33 g

1.94%

Raw All Varieties Summer Squash have 0.33 g of Omega 6 per 1 kilogram, which is 1.94% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate33.5 g

25.8%

Raw All Varieties Summer Squash have 33.5 g of Carbohydrate per 1 kilogram, which is 25.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars22 g

30.3%

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

Raw All Varieties Summer Squash have 22 g of Sugars per 1 kilogram, which is 30.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose9.5 g

13%

≤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 All Varieties Summer Squash have 9.5 g of Fructose per 1 kilogram, which is 13% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose7.5 g

Raw All Varieties Summer Squash have 7.5 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.3 g

Raw All Varieties Summer Squash have 0.3 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber11 g

29%

Raw All Varieties Summer Squash have 11 g of Fiber per 1 kilogram, which is 29% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12 g

21.6%

Raw All Varieties Summer Squash have 12.1 g of Protein per 1 kilogram, which is 21.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Summer Squash

Vitamin A100 μg

11%

RAE, retinol activity equivalents

Raw All Varieties Summer Squash have 100 μg of Vitamin A per 1 kilogram, which is 11% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.48 mg

40%

Thiamine

Raw All Varieties Summer Squash have 0.48 mg of Vitamin B1 per 1 kilogram, which is 40% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.42 mg

109%

Riboflavin

Raw All Varieties Summer Squash have 1.42 mg of Vitamin B2 per 1 kilogram, which is 109% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.87 mg

30.4%

Niacin, nicotinic acid, niacinamide

Raw All Varieties Summer Squash have 4.87 mg of Vitamin B3 per 1 kilogram, which is 30.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.55 mg

31%

Pantothenic acid

Raw All Varieties Summer Squash have 1.55 mg of Vitamin B5 per 1 kilogram, which is 31% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.18 mg

168%

Pyridoxine

Raw All Varieties Summer Squash have 2.18 mg of Vitamin B6 per 1 kilogram, which is 168% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9290 μg

72.5%

Folates and Folic Acid

Raw All Varieties Summer Squash have 290 μg of Vitamin B9 per 1 kilogram, which is 72.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C170 mg

189%

Ascorbic acid

Raw All Varieties Summer Squash have 170 mg of Vitamin C per 1 kilogram, which is 189% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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 E1.2 mg

Tocopherols and Tocotrienols

Raw All Varieties Summer Squash have 1.2 mg of Vitamin E per 1 kilogram, which is 8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K30 μg

25%

Phytomenadione or phylloquinone

Raw All Varieties Summer Squash have 30 μg of Vitamin K per 1 kilogram, which is 25% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Summer Squash

Calcium150 mg

15%

Raw All Varieties Summer Squash have 150 mg of Calcium per 1 kilogram, which is 15% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.51 mg

56.7%

Raw All Varieties Summer Squash have 0.51 mg of Copper per 1 kilogram, which is 56.7% 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

Iron3.5 mg

43.8%

Raw All Varieties Summer Squash have 3.5 mg of Iron per 1 kilogram, which is 43.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium170 mg

40.5%

Raw All Varieties Summer Squash have 170 mg of Magnesium per 1 kilogram, which is 40.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.75 mg

76%

Raw All Varieties Summer Squash have 1.75 mg of Manganese per 1 kilogram, which is 76% 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

Phosphorus380 mg

54.3%

Raw All Varieties Summer Squash have 380 mg of Phosphorus per 1 kilogram, which is 54.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2620 mg

77%

Raw All Varieties Summer Squash have 2620 mg of Potassium per 1 kilogram, which is 77% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2 μg

3.64%

Raw 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

Sodium20 mg

1.33%

Raw All Varieties Summer Squash have 20 mg of Sodium per 1 kilogram, which is 1.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.9 mg

26.4%

Raw All Varieties Summer Squash have 2.9 mg of Zinc per 1 kilogram, which is 26.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water946 g

25.6%

Raw All Varieties Summer Squash have 946.4 g of Water per 1 kilogram, which is 25.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw All Varieties Summer Squash:

1 kilogram of Summer Squash has outstanding amounts of Vitamin B2, Vitamin B6 and Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K.
It also has a good amount of Vitamin A and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw All Varieties Summer Squash:

1 kilogram of Summer Squash is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It has a good amount of Calcium.
It also has some Selenium.
The product has trace amounts of Sodium.

Macronutrients in 1 kilogram of Raw All Varieties Summer Squash:

1 kilogram of Summer Squash is an excellent source of Omega 3, Carbohydrate, Sugars, Fiber and Protein.
It has a good amount of Fructose.
While 1 kilogram of product has trace amounts of Fat, Saturated Fat and Omega 6, it has no Glucose and Sucrose.

Compare Raw All Varieties Summer Squash with:

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

Food Info

Nutrients in 1 kilogram of Summer Squash

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw All Varieties Summer Squash with: