Nutrients in 300 calories of Boiled Summer Squash

Boiled and Drained All Varieties Summer Squash.

Weight per 300 Calories

Boiled Summer Squash

1500g

Boiled and Drained All Varieties Summer Squash has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

15%

12%

73%

300 kcal ▼

Macro Nutrients

Boiled Summer Squash

Energy300 kcal

10.3%

Boiled and Drained All Varieties Summer Squash have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.65 g

4.8%

Boiled and Drained All Varieties Summer Squash have 4.65 g of Fat per 300 calories, which is 4.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.96 g

Boiled and Drained All Varieties Summer Squash have 0.96 g of Saturated Fat per 300 calories, which is 3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.23 g

77%

Boiled and Drained All Varieties Summer Squash have 1.23 g of Omega 3 per 300 calories, which is 77% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.74 g

4.32%

Boiled and Drained All Varieties Summer Squash have 0.735 g of Omega 6 per 300 calories, which is 4.32% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained All Varieties Summer Squash have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate64.7 g

49.7%

Boiled and Drained All Varieties Summer Squash have 64.65 g of Carbohydrate per 300 calories, which is 49.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars39 g

53.6%

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

Boiled and Drained All Varieties Summer Squash have 38.85 g of Sugars per 300 calories, which is 53.6% 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

Fiber21 g

55.3%

Boiled and Drained All Varieties Summer Squash have 21 g of Fiber per 300 calories, which is 55.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13.7 g

24.4%

Boiled and Drained All Varieties Summer Squash have 13.65 g of Protein per 300 calories, which is 24.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Summer Squash

Vitamin A165 μg

18.3%

RAE, retinol activity equivalents

Boiled and Drained All Varieties Summer Squash have 165 μg of Vitamin A per 300 calories, which is 18.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.66 mg

55%

Thiamine

Boiled and Drained All Varieties Summer Squash have 0.66 mg of Vitamin B1 per 300 calories, which is 55% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.62 mg

47.3%

Riboflavin

Boiled and Drained All Varieties Summer Squash have 0.615 mg of Vitamin B2 per 300 calories, which is 47.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.7 mg

48%

Niacin, nicotinic acid, niacinamide

Boiled and Drained All Varieties Summer Squash have 7.695 mg of Vitamin B3 per 300 calories, which is 48% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.06 mg

41%

Pantothenic acid

Boiled and Drained All Varieties Summer Squash have 2.055 mg of Vitamin B5 per 300 calories, which is 41% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.98 mg

75%

Pyridoxine

Boiled and Drained All Varieties Summer Squash have 0.975 mg of Vitamin B6 per 300 calories, which is 75% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9300 μg

75%

Folates and Folic Acid

Boiled and Drained All Varieties Summer Squash have 300 μg of Vitamin B9 per 300 calories, which is 75% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained All Varieties Summer Squash have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C82.5 mg

92%

Ascorbic acid

Boiled and Drained All Varieties Summer Squash have 82.5 mg of Vitamin C per 300 calories, which is 92% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained All Varieties Summer Squash have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.1 mg

14%

Tocopherols and Tocotrienols

Boiled and Drained All Varieties Summer Squash have 2.1 mg of Vitamin E per 300 calories, which is 14% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K52.5 μg

43.8%

Phytomenadione or phylloquinone

Boiled and Drained All Varieties Summer Squash have 52.5 μg of Vitamin K per 300 calories, which is 43.8% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Summer Squash

Calcium405 mg

40.5%

Boiled and Drained All Varieties Summer Squash have 405 mg of Calcium per 300 calories, which is 40.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.55 mg

172%

Boiled and Drained All Varieties Summer Squash have 1.545 mg of Copper per 300 calories, which is 172% 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

Iron5.4 mg

67.5%

Boiled and Drained All Varieties Summer Squash have 5.4 mg of Iron per 300 calories, which is 67.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium360 mg

85.7%

Boiled and Drained All Varieties Summer Squash have 360 mg of Magnesium per 300 calories, which is 85.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.2 mg

139%

Boiled and Drained All Varieties Summer Squash have 3.195 mg of Manganese per 300 calories, which is 139% 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

Phosphorus585 mg

83.6%

Boiled and Drained All Varieties Summer Squash have 585 mg of Phosphorus per 300 calories, which is 83.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2880 mg

84.7%

Boiled and Drained All Varieties Summer Squash have 2880 mg of Potassium per 300 calories, which is 84.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3 μg

5.45%

Boiled and Drained All Varieties Summer Squash have 3 μg of Selenium per 300 calories, which is 5.45% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium15 mg

Boiled and Drained All Varieties Summer Squash have 15 mg of Sodium per 300 calories, which is 1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.85 mg

53%

Boiled and Drained All Varieties Summer Squash have 5.85 mg of Zinc per 300 calories, which is 53% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1406 g

38%

Boiled and Drained All Varieties Summer Squash have 1405.5 g of Water per 300 calories, which is 38% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Drained All Varieties Summer Squash:

300 calories of Boiled Summer Squash has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, 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 300 calories of Boiled and Drained All Varieties Summer Squash:

300 calories of Boiled Summer Squash has outstanding amounts of Copper, Magnesium, Manganese, Phosphorus and Potassium.
It is an excellent source of Calcium, Iron and Zinc.
It also has some Selenium.
The product has trace amounts of Sodium.

Macronutrients in 300 calories of Boiled and Drained All Varieties Summer Squash:

300 calories of Boiled Summer Squash is an excellent source of Omega 3, Carbohydrate, Sugars, Fiber and Protein.
It has some Fat, Saturated Fat and Omega 6.

Compare Boiled and Drained All Varieties Summer Squash with:

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

Food Info

Nutrients in 300 calories of Boiled Summer Squash

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained All Varieties Summer Squash with: