Nutrients in 300 calories of Boiled Summer Squash, Zucchini, Includes Skin

Boiled and Drained Summer Squash, Zucchini, Includes Skin, also known as Courgette.

Weight per 300 Calories

Boiled Summer Squash, Zucchini, Includes Skin

2000g

Boiled and Drained Summer Squash, Zucchini, Includes Skin has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

25%

17%

58%

300 kcal ▼

Macro Nutrients

Boiled Summer Squash, Zucchini, Includes Skin

Energy300 kcal

10.3%

Boiled and Drained Summer Squash, Zucchini, Includes Skin 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

Fat7.2 g

7.42%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 7.2 g of Fat per 300 calories, which is 7.42% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.44 g

4.5%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.44 g of Saturated Fat per 300 calories, which is 4.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.88 g

118%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.88 g of Omega 3 per 300 calories, which is 118% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.16 g

6.82%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.16 g of Omega 6 per 300 calories, which is 6.82% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate53.8 g

41.4%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 53.8 g of Carbohydrate per 300 calories, which is 41.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars34.2 g

47%

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

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 34.2 g of Sugars per 300 calories, which is 47% 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%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 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

Protein22.8 g

40.7%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 22.8 g of Protein per 300 calories, which is 40.7% 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 A1120 μg

124%

RAE, retinol activity equivalents

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1120 μg of Vitamin A per 300 calories, which is 124% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.7 mg

58.3%

Thiamine

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.7 mg of Vitamin B1 per 300 calories, which is 58.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.48 mg

37%

Riboflavin

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.48 mg of Vitamin B2 per 300 calories, which is 37% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310 mg

63.8%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 10.2 mg of Vitamin B3 per 300 calories, which is 63.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.76 mg

115%

Pantothenic acid

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 5.76 mg of Vitamin B5 per 300 calories, which is 115% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.6 mg

123%

Pyridoxine

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.6 mg of Vitamin B6 per 300 calories, which is 123% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9560 μg

140%

Folates and Folic Acid

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 560 μg of Vitamin B9 per 300 calories, which is 140% 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 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 C258 mg

287%

Ascorbic acid

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 258 mg of Vitamin C per 300 calories, which is 287% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.4 mg

16%

Tocopherols and Tocotrienols

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 2.4 mg of Vitamin E per 300 calories, which is 16% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K84 μg

70%

Phytomenadione or phylloquinone

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 84 μg of Vitamin K per 300 calories, which is 70% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Summer Squash, Zucchini, Includes Skin

Calcium360 mg

36%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 360 mg of Calcium per 300 calories, which is 36% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.04 mg

116%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.04 mg of Copper per 300 calories, which is 116% 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

Iron7.4 mg

93%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 7.4 mg of Iron per 300 calories, which is 93% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium380 mg

90%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 380 mg of Magnesium per 300 calories, which is 90% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.46 mg

150%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 3.46 mg of Manganese per 300 calories, which is 150% 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

Phosphorus740 mg

106%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 740 mg of Phosphorus per 300 calories, which is 106% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium5280 mg

155%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 5280 mg of Potassium per 300 calories, which is 155% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4 μg

7.27%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 4 μg of Selenium per 300 calories, which is 7.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium60 mg

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 60 mg of Sodium per 300 calories, which is 4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.6 mg

60%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 6.6 mg of Zinc per 300 calories, which is 60% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1904 g

51.5%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1904.4 g of Water per 300 calories, which is 51.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Drained Summer Squash, Zucchini, Includes Skin:

300 calories of Boiled Summer Squash, Zucchini, Includes Skin has outstanding amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3 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 Boiled and Drained Summer Squash, Zucchini, Includes Skin:

300 calories of Boiled Summer Squash, Zucchini, Includes Skin has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It is an excellent source of Calcium and Zinc.
It also has a good amount of Selenium.
This vegetable has some Sodium.

Macronutrients in 300 calories of Boiled and Drained Summer Squash, Zucchini, Includes Skin:

300 calories of Boiled Summer Squash, Zucchini, Includes Skin has outstanding amounts of Omega 3.
It is an excellent source of Carbohydrate, Sugars, Fiber and Protein.
It also has a good amount of Fat.
This vegetable has some Saturated Fat and Omega 6.

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

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

Food Info

Nutrients in 300 calories of Boiled Summer Squash, Zucchini, Includes Skin

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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