Nutrients in 1 pound 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 lb ▼

Macro Nutrients

Boiled Summer Squash, Zucchini, Includes Skin

Energy68 kcal

2.35%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 68.0388 kcal of Energy per 1 pound, which is 2.35% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.63 g

1.7%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.6329312 g of Fat per 1 pound, which is 1.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.33 g

1.02%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.32658624 g of Saturated Fat per 1 pound, which is 1.02% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.43 g

26.6%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.42637648 g of Omega 3 per 1 pound, which is 26.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.26 g

1.55%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.26308336 g of Omega 6 per 1 pound, which is 1.55% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate12.2 g

9.4%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 12.2016248 g of Carbohydrate per 1 pound, which is 9.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars7.76 g

10.7%

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

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 7.7564232 g of Sugars per 1 pound, which is 10.7% 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

Fiber4.54 g

12%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 4.53592 g of Fiber per 1 pound, which is 12% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.17 g

9.23%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 5.1709488 g of Protein per 1 pound, which is 9.23% 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 A254 μg

28.2%

RAE, retinol activity equivalents

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 254.01152 μg of Vitamin A per 1 pound, which is 28.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg

13.2%

Thiamine

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.1587572 mg of Vitamin B1 per 1 pound, which is 13.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg

8.37%

Riboflavin

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.10886208 mg of Vitamin B2 per 1 pound, which is 8.37% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.3 mg

14.5%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 2.3133192 mg of Vitamin B3 per 1 pound, which is 14.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.3 mg

26%

Pantothenic acid

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.30634496 mg of Vitamin B5 per 1 pound, which is 26% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.36 mg

28%

Pyridoxine

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.3628736 mg of Vitamin B6 per 1 pound, which is 28% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9127 μg

31.8%

Folates and Folic Acid

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 127.00576 μg of Vitamin B9 per 1 pound, which is 31.8% 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 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C58.5 mg

65%

Ascorbic acid

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 58.513368 mg of Vitamin C per 1 pound, which is 65% 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 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.54 mg

3.63%

Tocopherols and Tocotrienols

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.5443104 mg of Vitamin E per 1 pound, which is 3.63% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K19 μg

16%

Phytomenadione or phylloquinone

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 19.050864 μg of Vitamin K per 1 pound, which is 16% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Summer Squash, Zucchini, Includes Skin

Calcium81.6 mg

8.16%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 81.64656 mg of Calcium per 1 pound, which is 8.16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.24 mg

26.2%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.23586784 mg of Copper per 1 pound, which is 26.2% 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

Iron1.68 mg

21%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.6782904 mg of Iron per 1 pound, which is 21% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium86 mg

20.5%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 86.18248 mg of Magnesium per 1 pound, which is 20.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.78 mg

34%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.78471416 mg of Manganese per 1 pound, which is 34% 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

Phosphorus168 mg

24%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 167.82904 mg of Phosphorus per 1 pound, which is 24% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1197 mg

35.2%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1197.48288 mg of Potassium per 1 pound, which is 35.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.91 μg

1.65%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.907184 μg of Selenium per 1 pound, which is 1.65% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium13.6 mg

0.91%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 13.60776 mg of Sodium per 1 pound, which is 0.91% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.5 mg

13.6%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.4968536 mg of Zinc per 1 pound, which is 13.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water432 g

11.7%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 431.9103024 g of Water per 1 pound, which is 11.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

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

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

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

1 pound of Boiled Summer Squash, Zucchini, Includes Skin is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium and Zinc.
The product has trace amounts of Selenium and Sodium.

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

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

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

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Food Info

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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