Nutrients in 1 kilogram of Zucchini Summer Squash with Skin

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

Macros Ratio

Protein Fat Carbs

24%

14%

62%

1 kg ▼

Macro Nutrients

Zucchini Summer Squash with Skin

Energy170 kcal

5.86%

Raw Zucchini Summer Squash with Skin has 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

Fat3.2 g

3.3%

Raw Zucchini Summer Squash with Skin has 3.2 g of Fat per 1 kilogram, which is 3.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.84 g

2.63%

Raw Zucchini Summer Squash with Skin has 0.84 g of Saturated Fat per 1 kilogram, which is 2.63% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.61 g

38%

Raw Zucchini Summer Squash with Skin has 0.61 g of Omega 3 per 1 kilogram, which is 38% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.3 g

1.76%

Raw Zucchini Summer Squash with Skin has 0.3 g of Omega 6 per 1 kilogram, which is 1.76% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate31 g

24%

Raw Zucchini Summer Squash with Skin has 31.1 g of Carbohydrate per 1 kilogram, which is 24% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars25 g

34.5%

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

Raw Zucchini Summer Squash with Skin has 25 g of Sugars per 1 kilogram, which is 34.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose14 g

19%

≤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 13.8 g of Fructose per 1 kilogram, which is 19% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose10.7 g

Raw Zucchini Summer Squash with Skin has 10.7 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.5 g

Raw Zucchini Summer Squash with Skin has 0.5 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber10 g

26.3%

Raw Zucchini Summer Squash with Skin has 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

Protein12 g

21.6%

Raw Zucchini Summer Squash with Skin has 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

Zucchini Summer Squash with Skin

Vitamin A100 μg

11%

RAE, retinol activity equivalents

Raw Zucchini Summer Squash with Skin has 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 B10.45 mg

37.5%

Thiamine

Raw Zucchini Summer Squash with Skin has 0.45 mg of Vitamin B1 per 1 kilogram, which is 37.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.94 mg

72.3%

Riboflavin

Raw Zucchini Summer Squash with Skin has 0.94 mg of Vitamin B2 per 1 kilogram, which is 72.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.5 mg

28%

Niacin, nicotinic acid, niacinamide

Raw Zucchini Summer Squash with Skin has 4.51 mg of Vitamin B3 per 1 kilogram, which is 28% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.04 mg

41%

Pantothenic acid

Raw Zucchini Summer Squash with Skin has 2.04 mg of Vitamin B5 per 1 kilogram, which is 41% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.63 mg

125%

Pyridoxine

Raw Zucchini Summer Squash with Skin has 1.63 mg of Vitamin B6 per 1 kilogram, which is 125% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9240 μg

60%

Folates and Folic Acid

Raw Zucchini Summer Squash with Skin has 240 μg of Vitamin B9 per 1 kilogram, which is 60% 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 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 C179 mg

199%

Ascorbic acid

Raw Zucchini Summer Squash with Skin has 179 mg of Vitamin C per 1 kilogram, which is 199% 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 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 Zucchini Summer Squash with Skin has 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 K43 μg

36%

Phytomenadione or phylloquinone

Raw Zucchini Summer Squash with Skin has 43 μg of Vitamin K per 1 kilogram, which is 36% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Zucchini Summer Squash with Skin

Calcium160 mg

16%

Raw Zucchini Summer Squash with Skin has 160 mg of Calcium per 1 kilogram, which is 16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.53 mg

59%

Raw Zucchini Summer Squash with Skin has 0.53 mg of Copper per 1 kilogram, which is 59% 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%

Raw Zucchini Summer Squash with Skin has 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

Magnesium180 mg

43%

Raw Zucchini Summer Squash with Skin has 180 mg of Magnesium per 1 kilogram, which is 43% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.77 mg

77%

Raw Zucchini Summer Squash with Skin has 1.77 mg of Manganese per 1 kilogram, which is 77% 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 Zucchini Summer Squash with Skin has 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

Potassium2610 mg

76.8%

Raw Zucchini Summer Squash with Skin has 2610 mg of Potassium per 1 kilogram, which is 76.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2 μg

3.64%

Raw Zucchini Summer Squash with Skin has 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

Sodium80 mg

5.33%

Raw Zucchini Summer Squash with Skin has 80 mg of Sodium per 1 kilogram, which is 5.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.2 mg

29%

Raw Zucchini Summer Squash with Skin has 3.2 mg of Zinc per 1 kilogram, which is 29% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water948 g

25.6%

Raw Zucchini Summer Squash with Skin has 947.9 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 Zucchini Summer Squash with Skin:

1 kilogram of Zucchini Summer Squash with Skin has outstanding amounts of Vitamin B6 and Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2, 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 Zucchini Summer Squash with Skin:

1 kilogram of Zucchini Summer Squash with 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 and Sodium.

Macronutrients in 1 kilogram of Raw Zucchini Summer Squash with Skin:

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

Compare Raw Zucchini Summer Squash with Skin with:

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Food Info

Nutrients in 1 kilogram of Zucchini Summer Squash with Skin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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