Nutrients in 1 kilogram 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%

1 kg ▼

Macro Nutrients

Boiled Summer Squash, Zucchini, Includes Skin

Energy150 kcal

5.17%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 150 kcal of Energy per 1 kilogram, which is 5.17% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.6 g

3.7%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 3.6 g of Fat per 1 kilogram, which is 3.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.72 g

2.25%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.72 g of Saturated Fat per 1 kilogram, which is 2.25% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.94 g

58.8%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.94 g of Omega 3 per 1 kilogram, which is 58.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.58 g

3.4%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.58 g of Omega 6 per 1 kilogram, which is 3.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Summer Squash, Zucchini, Includes Skin 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

Carbohydrate27 g

20.7%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 26.9 g of Carbohydrate per 1 kilogram, which is 20.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars17 g

23.6%

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

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 17.1 g of Sugars per 1 kilogram, which is 23.6% 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

Fiber10 g

26.3%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 10 g of Fiber per 1 kilogram, which is 26.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11.4 g

20.4%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 11.4 g of Protein per 1 kilogram, which is 20.4% 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 A560 μg

62.2%

RAE, retinol activity equivalents

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 560 μg of Vitamin A per 1 kilogram, which is 62.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.35 mg

29%

Thiamine

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.35 mg of Vitamin B1 per 1 kilogram, which is 29% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.24 mg

18.5%

Riboflavin

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.24 mg of Vitamin B2 per 1 kilogram, which is 18.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.1 mg

32%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 5.1 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 B52.88 mg

57.6%

Pantothenic acid

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 2.88 mg of Vitamin B5 per 1 kilogram, which is 57.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.8 mg

61.5%

Pyridoxine

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.8 mg of Vitamin B6 per 1 kilogram, which is 61.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9280 μg

70%

Folates and Folic Acid

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 280 μg of Vitamin B9 per 1 kilogram, which is 70% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Summer Squash, Zucchini, Includes Skin 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 C129 mg

143%

Ascorbic acid

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 129 mg of Vitamin C per 1 kilogram, which is 143% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Summer Squash, Zucchini, Includes Skin 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

Boiled and Drained Summer Squash, Zucchini, Includes Skin 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 K42 μg

35%

Phytomenadione or phylloquinone

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 42 μg of Vitamin K per 1 kilogram, which is 35% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Summer Squash, Zucchini, Includes Skin

Calcium180 mg

18%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 180 mg of Calcium per 1 kilogram, which is 18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.52 mg

57.8%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.52 mg of Copper per 1 kilogram, which is 57.8% 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

Iron3.7 mg

46.3%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 3.7 mg of Iron per 1 kilogram, which is 46.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium190 mg

45.2%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 190 mg of Magnesium per 1 kilogram, which is 45.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.73 mg

75.2%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.73 mg of Manganese per 1 kilogram, which is 75.2% 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

Phosphorus370 mg

53%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 370 mg of Phosphorus per 1 kilogram, which is 53% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2640 mg

77.6%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 2640 mg of Potassium per 1 kilogram, which is 77.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2 μg

3.64%

Boiled and Drained Summer Squash, Zucchini, Includes Skin 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

Sodium30 mg

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 30 mg of Sodium per 1 kilogram, which is 2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.3 mg

30%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 3.3 mg of Zinc per 1 kilogram, which is 30% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water952 g

25.7%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 952.2 g of Water per 1 kilogram, which is 25.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Boiled and Drained Summer Squash, Zucchini, Includes Skin:

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

Minerals in 1 kilogram of Boiled and Drained Summer Squash, Zucchini, Includes Skin:

1 kilogram of Boiled Summer Squash, Zucchini, Includes Skin 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 Boiled and Drained Summer Squash, Zucchini, Includes Skin:

1 kilogram of Boiled Summer Squash, Zucchini, Includes Skin is an excellent source of Omega 3, Carbohydrate, Sugars, Fiber and Protein.
It has some Fat and Omega 6.
The product has trace amounts of Saturated Fat.

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

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Food Info

Nutrients in 1 kilogram of Boiled Summer Squash, Zucchini, Includes Skin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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