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Nutrients in 1 pound 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%
6%
71%
1 lb ▼

Macro Nutrients

Cooked Frozen Summer Squash, Zucchini, Includes Skin
Energy77 kcal
2.66%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 77.11064 kcal of Energy per 1 pound, which is 2.66% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.59 g
0.61%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.5896696 g of Fat per 1 pound, which is 0.61% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.12 g
0.38%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.12246984 g of Saturated Fat per 1 pound, which is 0.38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.15 g
9.64%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.15422128 g of Omega 3 per 1 pound, which is 9.64% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.095 g
0.56%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.09525432 g of Omega 6 per 1 pound, which is 0.56% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Frozen 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
Carbohydrate16 g
12.4%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 16.1478752 g of Carbohydrate per 1 pound, which is 12.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars7.67 g
10.6%
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 7.6657048 g of Sugars per 1 pound, which is 10.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber5.9 g
15.5%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 5.896696 g of Fiber per 1 pound, which is 15.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein5.2 g
9.3%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 5.216308 g of Protein per 1 pound, which is 9.3% 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 A41 μg
4.54%
RAE, retinol activity equivalents
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 40.82328 μg of Vitamin A per 1 pound, which is 4.54% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.19 mg
15.5%
Thiamine
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.18597272 mg of Vitamin B1 per 1 pound, which is 15.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg
14%
Riboflavin
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.1814368 mg of Vitamin B2 per 1 pound, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.75 mg
11%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.75086512 mg of Vitamin B3 per 1 pound, which is 11% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.2 mg
24%
Pantothenic acid
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.2020188 mg of Vitamin B5 per 1 pound, which is 24% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.2 mg
15.7%
Pyridoxine
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.2041164 mg of Vitamin B6 per 1 pound, which is 15.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B936.3 μg
9.07%
Folates and Folic Acid
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 36.28736 μg of Vitamin B9 per 1 pound, which is 9.07% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Frozen 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 C16.8 mg
18.6%
Ascorbic acid
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 16.782904 mg of Vitamin C per 1 pound, which is 18.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Frozen 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 Frozen 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 Frozen 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

Cooked Frozen Summer Squash, Zucchini, Includes Skin
Calcium77 mg
7.7%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 77.11064 mg of Calcium per 1 pound, which is 7.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.21 mg
23.7%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.21318824 mg of Copper per 1 pound, which is 23.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.18 mg
27.2%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 2.1772416 mg of Iron per 1 pound, which is 27.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium59 mg
14%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 58.96696 mg of Magnesium per 1 pound, which is 14% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.04 mg
45.4%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.0432616 mg of Manganese per 1 pound, which is 45.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus113 mg
16%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 113.398 mg of Phosphorus per 1 pound, which is 16% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium880 mg
26%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 879.96848 mg of Potassium per 1 pound, which is 26% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.91 μg
1.65%
Boiled and Drained Frozen 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
Sodium9.07 mg
0.6%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 9.07184 mg of Sodium per 1 pound, which is 0.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.91 mg
8.25%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.907184 mg of Zinc per 1 pound, which is 8.25% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water430 g
11.6%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 429.7330608 g of Water per 1 pound, which is 11.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin:
Minerals in 1 pound of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin:
Macronutrients in 1 pound of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin:



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