Nutrients in 300 calories of Scallop Summer Squash

Raw Scallop Summer Squash (Cucurbita spp.).

Weight per 300 Calories

Scallop Summer Squash

1667g

Raw Scallop Summer Squash has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

22%

70%

300 kcal ▼

Macro Nutrients

Scallop Summer Squash

Energy300 kcal

10.3%

Raw Scallop Summer Squash has 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

Fat3.33 g

3.44%

Raw Scallop Summer Squash has 3.3333333333333 g of Fat per 300 calories, which is 3.44% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.68 g

2.14%

Raw Scallop Summer Squash has 0.68333333333333 g of Saturated Fat per 300 calories, which is 2.14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.87 g

54%

Raw Scallop Summer Squash has 0.86666666666667 g of Omega 3 per 300 calories, which is 54% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.52 g

3.04%

Raw Scallop Summer Squash has 0.51666666666667 g of Omega 6 per 300 calories, which is 3.04% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Scallop Summer Squash has 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 g

49.2%

Raw Scallop Summer Squash has 64 g of Carbohydrate per 300 calories, which is 49.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars40 g

55%

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

Raw Scallop Summer Squash has 39.833333333333 g of Sugars per 300 calories, which is 55% 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

Fiber20 g

52.6%

Raw Scallop Summer Squash has 20 g of Fiber per 300 calories, which is 52.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein20 g

35.7%

Raw Scallop Summer Squash has 20 g of Protein per 300 calories, which is 35.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Scallop Summer Squash

Vitamin A183 μg

20.4%

RAE, retinol activity equivalents

Raw Scallop Summer Squash has 183.33333333333 μg of Vitamin A per 300 calories, which is 20.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B11.17 mg

97%

Thiamine

Raw Scallop Summer Squash has 1.1666666666667 mg of Vitamin B1 per 300 calories, which is 97% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.5 mg

38.5%

Riboflavin

Raw Scallop Summer Squash has 0.5 mg of Vitamin B2 per 300 calories, which is 38.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B310 mg

62.5%

Niacin, nicotinic acid, niacinamide

Raw Scallop Summer Squash has 10 mg of Vitamin B3 per 300 calories, which is 62.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51.7 mg

34%

Pantothenic acid

Raw Scallop Summer Squash has 1.7 mg of Vitamin B5 per 300 calories, which is 34% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B61.8 mg

140%

Pyridoxine

Raw Scallop Summer Squash has 1.8166666666667 mg of Vitamin B6 per 300 calories, which is 140% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9500 μg

125%

Folates and Folic Acid

Raw Scallop Summer Squash has 500 μg of Vitamin B9 per 300 calories, which is 125% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Scallop Summer Squash has 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
Buy Vegan Vitamin B12

Vitamin C300 mg

333%

Ascorbic acid

Raw Scallop Summer Squash has 300 mg of Vitamin C per 300 calories, which is 333% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Scallop Summer Squash has 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
Buy Vegan Vitamin D

Vitamin E2.17 mg

14.4%

Tocopherols and Tocotrienols

Raw Scallop Summer Squash has 2.1666666666667 mg of Vitamin E per 300 calories, which is 14.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K55 μg

46%

Phytomenadione or phylloquinone

Raw Scallop Summer Squash has 55 μg of Vitamin K per 300 calories, which is 46% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Scallop Summer Squash

Calcium317 mg

31.7%

Raw Scallop Summer Squash has 316.66666666667 mg of Calcium per 300 calories, which is 31.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.7 mg

189%

Raw Scallop Summer Squash has 1.7 mg of Copper per 300 calories, which is 189% 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

Iron6.67 mg

83.3%

Raw Scallop Summer Squash has 6.6666666666667 mg of Iron per 300 calories, which is 83.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium383 mg

91%

Raw Scallop Summer Squash has 383.33333333333 mg of Magnesium per 300 calories, which is 91% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.6 mg

114%

Raw Scallop Summer Squash has 2.6166666666667 mg of Manganese per 300 calories, which is 114% 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

Phosphorus600 mg

85.7%

Raw Scallop Summer Squash has 600 mg of Phosphorus per 300 calories, which is 85.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3033 mg

89.2%

Raw Scallop Summer Squash has 3033.3333333333 mg of Potassium per 300 calories, which is 89.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.33 μg

6.06%

Raw Scallop Summer Squash has 3.3333333333333 μg of Selenium per 300 calories, which is 6.06% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium16.7 mg

1.1%

Raw Scallop Summer Squash has 16.666666666667 mg of Sodium per 300 calories, which is 1.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.83 mg

44%

Raw Scallop Summer Squash has 4.8333333333333 mg of Zinc per 300 calories, which is 44% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1570 g

42.4%

Raw Scallop Summer Squash has 1569.6666666667 g of Water per 300 calories, which is 42.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Scallop Summer Squash:

300 calories of Scallop Summer Squash has outstanding amounts of Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin C.
It is an excellent source of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K.
It also has a good amount of Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Scallop Summer Squash:

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

Macronutrients in 300 calories of Raw Scallop Summer Squash:

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

Compare Raw Scallop Summer Squash with:

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

Food Info

Nutrients in 300 calories of Scallop Summer Squash

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Scallop Summer Squash with: