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Nutrients in 1 pound 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 lb ▼

Macro Nutrients

Zucchini Summer Squash with Skin
Energy77 kcal
2.66%
Raw Zucchini Summer Squash with Skin has 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
Fat1.45 g
1.5%
Raw Zucchini Summer Squash with Skin has 1.4514944 g of Fat per 1 pound, which is 1.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.38 g
1.2%
Raw Zucchini Summer Squash with Skin has 0.38101728 g of Saturated Fat per 1 pound, which is 1.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.28 g
17.3%
Raw Zucchini Summer Squash with Skin has 0.27669112 g of Omega 3 per 1 pound, which is 17.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.14 g
0.8%
Raw Zucchini Summer Squash with Skin has 0.1360776 g of Omega 6 per 1 pound, which is 0.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Zucchini Summer Squash with Skin has 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate14 g
11%
Raw Zucchini Summer Squash with Skin has 14.1067112 g of Carbohydrate per 1 pound, which is 11% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars11.3 g
15.6%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Zucchini Summer Squash with Skin has 11.3398 g of Sugars per 1 pound, which is 15.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose6.26 g
8.63%
≤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 6.2595696 g of Fructose per 1 pound, which is 8.63% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose4.85 g
%
Raw Zucchini Summer Squash with Skin has 4.8534344 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.23 g
%
Raw Zucchini Summer Squash with Skin has 0.226796 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber4.54 g
12%
Raw Zucchini Summer Squash with Skin has 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
Protein5.5 g
9.8%
Raw Zucchini Summer Squash with Skin has 5.4884632 g of Protein per 1 pound, which is 9.8% 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 A45.4 μg
5.04%
RAE, retinol activity equivalents
Raw Zucchini Summer Squash with Skin has 45.3592 μg of Vitamin A per 1 pound, which is 5.04% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.2 mg
17%
Thiamine
Raw Zucchini Summer Squash with Skin has 0.2041164 mg of Vitamin B1 per 1 pound, which is 17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.43 mg
32.8%
Riboflavin
Raw Zucchini Summer Squash with Skin has 0.42637648 mg of Vitamin B2 per 1 pound, which is 32.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.05 mg
12.8%
Niacin, nicotinic acid, niacinamide
Raw Zucchini Summer Squash with Skin has 2.04569992 mg of Vitamin B3 per 1 pound, which is 12.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.93 mg
18.5%
Pantothenic acid
Raw Zucchini Summer Squash with Skin has 0.92532768 mg of Vitamin B5 per 1 pound, which is 18.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.74 mg
57%
Pyridoxine
Raw Zucchini Summer Squash with Skin has 0.73935496 mg of Vitamin B6 per 1 pound, which is 57% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9109 μg
27.2%
Folates and Folic Acid
Raw Zucchini Summer Squash with Skin has 108.86208 μg of Vitamin B9 per 1 pound, which is 27.2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Zucchini Summer Squash with Skin has 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 C81 mg
90%
Ascorbic acid
Raw Zucchini Summer Squash with Skin has 81.192968 mg of Vitamin C per 1 pound, which is 90% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Zucchini Summer Squash with Skin has 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
Raw Zucchini Summer Squash with Skin has 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 K19.5 μg
16.3%
Phytomenadione or phylloquinone
Raw Zucchini Summer Squash with Skin has 19.504456 μg of Vitamin K per 1 pound, which is 16.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Zucchini Summer Squash with Skin
Calcium72.6 mg
7.26%
Raw Zucchini Summer Squash with Skin has 72.57472 mg of Calcium per 1 pound, which is 7.26% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.24 mg
26.7%
Raw Zucchini Summer Squash with Skin has 0.24040376 mg of Copper per 1 pound, which is 26.7% 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
Iron1.68 mg
21%
Raw Zucchini Summer Squash with Skin has 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
Magnesium81.6 mg
19.4%
Raw Zucchini Summer Squash with Skin has 81.64656 mg of Magnesium per 1 pound, which is 19.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.8 mg
35%
Raw Zucchini Summer Squash with Skin has 0.80285784 mg of Manganese per 1 pound, which is 35% 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
Phosphorus172 mg
24.6%
Raw Zucchini Summer Squash with Skin has 172.36496 mg of Phosphorus per 1 pound, which is 24.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1184 mg
35%
Raw Zucchini Summer Squash with Skin has 1183.87512 mg of Potassium per 1 pound, which is 35% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.91 μg
1.65%
Raw Zucchini Summer Squash with Skin has 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
Sodium36.3 mg
2.4%
Raw Zucchini Summer Squash with Skin has 36.28736 mg of Sodium per 1 pound, which is 2.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.45 mg
13%
Raw Zucchini Summer Squash with Skin has 1.4514944 mg of Zinc per 1 pound, which is 13% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water430 g
11.6%
Raw Zucchini Summer Squash with Skin has 429.9598568 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 Raw Zucchini Summer Squash with Skin:
Minerals in 1 pound of Raw Zucchini Summer Squash with Skin:
Macronutrients in 1 pound of Raw Zucchini Summer Squash with Skin:



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