Nutrients in 1 kilogram of Baby Zucchini Squash

Raw Baby Zucchini Squash (Cucurbita spp.), also known as Courgette.

Macros Ratio

Protein Fat Carbs

40%

13%

47%

1 kg ▼

Macro Nutrients

Baby Zucchini Squash

Energy210 kcal

7.24%

Raw Baby Zucchini Squash has 210 kcal of Energy per 1 kilogram, which is 7.24% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4 g

4.12%

Raw Baby Zucchini Squash has 4 g of Fat per 1 kilogram, which is 4.12% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.83 g

2.6%

Raw Baby Zucchini Squash has 0.83 g of Saturated Fat per 1 kilogram, which is 2.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.06 g

66.3%

Raw Baby Zucchini Squash has 1.06 g of Omega 3 per 1 kilogram, which is 66.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.63 g

3.7%

Raw Baby Zucchini Squash has 0.63 g of Omega 6 per 1 kilogram, which is 3.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Baby Zucchini Squash 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 Baby Zucchini Squash 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

Sugars

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

No information available

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

Fiber11 g

29%

Raw Baby Zucchini Squash has 11 g of Fiber per 1 kilogram, which is 29% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein27 g

48.4%

Raw Baby Zucchini Squash has 27.1 g of Protein per 1 kilogram, which is 48.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baby Zucchini Squash

Vitamin A250 μg

27.8%

RAE, retinol activity equivalents

Raw Baby Zucchini Squash has 250 μg of Vitamin A per 1 kilogram, which is 27.8% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.42 mg

35%

Thiamine

Raw Baby Zucchini Squash has 0.42 mg of Vitamin B1 per 1 kilogram, which is 35% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.36 mg

27.7%

Riboflavin

Raw Baby Zucchini Squash has 0.36 mg of Vitamin B2 per 1 kilogram, which is 27.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.05 mg

44%

Niacin, nicotinic acid, niacinamide

Raw Baby Zucchini Squash has 7.05 mg of Vitamin B3 per 1 kilogram, which is 44% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.67 mg

73.4%

Pantothenic acid

Raw Baby Zucchini Squash has 3.67 mg of Vitamin B5 per 1 kilogram, which is 73.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.42 mg

109%

Pyridoxine

Raw Baby Zucchini Squash has 1.42 mg of Vitamin B6 per 1 kilogram, which is 109% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9200 μg

50%

Folates and Folic Acid

Raw Baby Zucchini Squash has 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

Cobalamin

Raw Baby Zucchini Squash 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 C341 mg

379%

Ascorbic acid

Raw Baby Zucchini Squash has 341 mg of Vitamin C per 1 kilogram, which is 379% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Baby Zucchini Squash 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Baby Zucchini Squash

Calcium210 mg

21%

Raw Baby Zucchini Squash has 210 mg of Calcium per 1 kilogram, which is 21% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.97 mg

108%

Raw Baby Zucchini Squash has 0.97 mg of Copper per 1 kilogram, which is 108% 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

Iron7.9 mg

99%

Raw Baby Zucchini Squash has 7.9 mg of Iron per 1 kilogram, which is 99% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium330 mg

78.6%

Raw Baby Zucchini Squash has 330 mg of Magnesium per 1 kilogram, which is 78.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.96 mg

85.2%

Raw Baby Zucchini Squash has 1.96 mg of Manganese per 1 kilogram, which is 85.2% 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

Phosphorus930 mg

133%

Raw Baby Zucchini Squash has 930 mg of Phosphorus per 1 kilogram, which is 133% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4590 mg

135%

Raw Baby Zucchini Squash has 4590 mg of Potassium per 1 kilogram, which is 135% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3 μg

5.45%

Raw Baby Zucchini Squash has 3 μg of Selenium per 1 kilogram, which is 5.45% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium30 mg

Raw Baby Zucchini Squash has 30 mg of Sodium per 1 kilogram, which is 2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc8.3 mg

75.5%

Raw Baby Zucchini Squash has 8.3 mg of Zinc per 1 kilogram, which is 75.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water927 g

25%

Raw Baby Zucchini Squash has 927.3 g of Water per 1 kilogram, which is 25% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Baby Zucchini Squash:

1 kilogram of Baby Zucchini Squash has outstanding amounts of Vitamin B6 and Vitamin C.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Baby Zucchini Squash:

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

Macronutrients in 1 kilogram of Raw Baby Zucchini Squash:

1 kilogram of Baby Zucchini Squash is an excellent source of Omega 3, Carbohydrate, Fiber and Protein.
It has some Fat, Saturated Fat and Omega 6.

Compare Raw Baby Zucchini Squash with:

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

Food Info

Nutrients in 1 kilogram of Baby Zucchini Squash

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Baby Zucchini Squash with: