Nutrients in 300 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin

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

Weight per 300 Calories

Cooked Frozen Summer Squash, Zucchini, Includes Skin

1765g

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

Macros Ratio

Protein Fat Carbs

23%

71%

300 kcal ▼

Macro Nutrients

Cooked Frozen Summer Squash, Zucchini, Includes Skin

Energy300 kcal

10.3%

Boiled and Drained Frozen 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

Fat2.3 g

2.37%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 2.2941176470588 g of Fat per 300 calories, which is 2.37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.48 g

1.5%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.47647058823529 g of Saturated Fat per 300 calories, which is 1.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.6 g

37.5%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.6 g of Omega 3 per 300 calories, which is 37.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.37 g

2.18%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.37058823529412 g of Omega 6 per 300 calories, which is 2.18% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Frozen 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

Carbohydrate63 g

48.3%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 62.823529411765 g of Carbohydrate per 300 calories, which is 48.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars30 g

41%

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 29.823529411765 g of Sugars per 300 calories, which is 41% 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

Fiber23 g

60.4%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 22.941176470588 g of Fiber per 300 calories, which is 60.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein20.3 g

36.2%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 20.294117647059 g of Protein per 300 calories, which is 36.2% 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 A159 μg

17.6%

RAE, retinol activity equivalents

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 158.82352941176 μg of Vitamin A per 300 calories, which is 17.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.72 mg

60.3%

Thiamine

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.72352941176471 mg of Vitamin B1 per 300 calories, which is 60.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.71 mg

54.3%

Riboflavin

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.70588235294118 mg of Vitamin B2 per 300 calories, which is 54.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.8 mg

42.6%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 6.8117647058824 mg of Vitamin B3 per 300 calories, which is 42.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.68 mg

94%

Pantothenic acid

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 4.6764705882353 mg of Vitamin B5 per 300 calories, which is 94% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.79 mg

61%

Pyridoxine

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.79411764705882 mg of Vitamin B6 per 300 calories, which is 61% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9141 μg

35.3%

Folates and Folic Acid

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 141.17647058824 μg of Vitamin B9 per 300 calories, which is 35.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Frozen 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 C65.3 mg

72.5%

Ascorbic acid

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 65.294117647059 mg of Vitamin C per 300 calories, which is 72.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Frozen 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 E2.1 mg

14%

Tocopherols and Tocotrienols

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 2.1176470588235 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 K74 μg

61.8%

Phytomenadione or phylloquinone

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 74.117647058824 μg of Vitamin K per 300 calories, which is 61.8% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Summer Squash, Zucchini, Includes Skin

Calcium300 mg

30%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 300 mg of Calcium per 300 calories, which is 30% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.83 mg

92%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.82941176470588 mg of Copper per 300 calories, which is 92% 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

Iron8.47 mg

106%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 8.4705882352941 mg of Iron per 300 calories, which is 106% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium229 mg

54.6%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 229.41176470588 mg of Magnesium per 300 calories, which is 54.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.06 mg

176%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 4.0588235294118 mg of Manganese per 300 calories, which is 176% 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

Phosphorus441 mg

63%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 441.17647058824 mg of Phosphorus per 300 calories, which is 63% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3424 mg

101%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 3423.5294117647 mg of Potassium per 300 calories, which is 101% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.53 μg

6.4%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 3.5294117647059 μg of Selenium per 300 calories, which is 6.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium35.3 mg

2.35%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 35.294117647059 mg of Sodium per 300 calories, which is 2.35% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.53 mg

32%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 3.5294117647059 mg of Zinc per 300 calories, which is 32% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1672 g

45%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1671.8823529412 g of Water per 300 calories, which is 45% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

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

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

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

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

300 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin is an excellent source of Omega 3, Carbohydrate, Sugars, Fiber and Protein.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Boiled and Drained Frozen 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 Cooked Frozen Summer Squash, Zucchini, Includes Skin

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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