Nutrients in 1 kilogram 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%

1 kg ▼

Macro Nutrients

Cooked Frozen Summer Squash, Zucchini, Includes Skin

Energy170 kcal

5.86%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 170 kcal of Energy per 1 kilogram, which is 5.86% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.3 g

1.34%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.3 g of Fat per 1 kilogram, which is 1.34% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.27 g

0.84%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.27 g of Saturated Fat per 1 kilogram, which is 0.84% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.34 g

21.3%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.34 g of Omega 3 per 1 kilogram, which is 21.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.21 g

1.24%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.21 g of Omega 6 per 1 kilogram, which is 1.24% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate35.6 g

27.4%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 35.6 g of Carbohydrate per 1 kilogram, which is 27.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars17 g

23.3%

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 16.9 g of Sugars per 1 kilogram, which is 23.3% 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

Fiber13 g

34.2%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 13 g of Fiber per 1 kilogram, which is 34.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11.5 g

20.5%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 11.5 g of Protein per 1 kilogram, which is 20.5% 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 A90 μg

10%

RAE, retinol activity equivalents

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 90 μg of Vitamin A per 1 kilogram, which is 10% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.41 mg

34%

Thiamine

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.41 mg of Vitamin B1 per 1 kilogram, which is 34% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.4 mg

30.8%

Riboflavin

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.4 mg of Vitamin B2 per 1 kilogram, which is 30.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.86 mg

24%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 3.86 mg of Vitamin B3 per 1 kilogram, which is 24% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.65 mg

53%

Pantothenic acid

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 2.65 mg of Vitamin B5 per 1 kilogram, which is 53% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.45 mg

34.6%

Pyridoxine

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.45 mg of Vitamin B6 per 1 kilogram, which is 34.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B980 μg

20%

Folates and Folic Acid

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 80 μg of Vitamin B9 per 1 kilogram, which is 20% 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 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 C37 mg

41%

Ascorbic acid

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 37 mg of Vitamin C per 1 kilogram, which is 41% 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 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 Frozen 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 Frozen 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

Cooked Frozen Summer Squash, Zucchini, Includes Skin

Calcium170 mg

17%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 170 mg of Calcium per 1 kilogram, which is 17% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.47 mg

52.2%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.47 mg of Copper per 1 kilogram, which is 52.2% 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

Iron4.8 mg

60%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 4.8 mg of Iron per 1 kilogram, which is 60% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium130 mg

31%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 130 mg of Magnesium per 1 kilogram, which is 31% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.3 mg

100%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 2.3 mg of Manganese per 1 kilogram, which is 100% 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

Phosphorus250 mg

35.7%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 250 mg of Phosphorus per 1 kilogram, which is 35.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1940 mg

57%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1940 mg of Potassium per 1 kilogram, which is 57% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2 μg

3.64%

Boiled and Drained Frozen 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

Sodium20 mg

1.33%

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

18%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 2 mg of Zinc per 1 kilogram, which is 18% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water947 g

25.6%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 947.4 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 Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin:

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

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

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

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

1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin is an excellent source of Omega 3, Carbohydrate, Sugars, Fiber and Protein.
The product has trace amounts of 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 1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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