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

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared, also known as Courgette.

Weight per 300 Calories

Frozen Summer Squash, Zucchini, Includes Skin

1765g

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

Macros Ratio

Protein Fat Carbs

23%

71%

300 kcal ▼

Macro Nutrients

Frozen Summer Squash, Zucchini, Includes Skin

Energy300 kcal

10.3%

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared 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%

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared 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%

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared 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 30.62 g

38.6%

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 0.61764705882353 g of Omega 3 per 300 calories, which is 38.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.37 g

2.18%

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared 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

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared 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

48.6%

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 63.176470588235 g of Carbohydrate per 300 calories, which is 48.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars30 g

41.6%

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

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 30.176470588235 g of Sugars per 300 calories, which is 41.6% 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

Fiber23 g

60.4%

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared 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

Protein20.5 g

36.6%

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 20.470588235294 g of Protein per 300 calories, which is 36.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Frozen Summer Squash, Zucchini, Includes Skin

Vitamin A176 μg

19.6%

RAE, retinol activity equivalents

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 176.47058823529 μg of Vitamin A per 300 calories, which is 19.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.85 mg

70.6%

Thiamine

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 0.84705882352941 mg of Vitamin B1 per 300 calories, which is 70.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.74 mg

57%

Riboflavin

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 0.74117647058824 mg of Vitamin B2 per 300 calories, which is 57% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.64 mg

47.8%

Niacin, nicotinic acid, niacinamide

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 7.6411764705882 mg of Vitamin B3 per 300 calories, which is 47.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.24 mg

105%

Pantothenic acid

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 5.2411764705882 mg of Vitamin B5 per 300 calories, which is 105% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.88 mg

68%

Pyridoxine

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 0.88235294117647 mg of Vitamin B6 per 300 calories, which is 68% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9176 μg

44%

Folates and Folic Acid

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 176.47058823529 μg of Vitamin B9 per 300 calories, which is 44% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared 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 C94 mg

104%

Ascorbic acid

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 93.529411764706 mg of Vitamin C per 300 calories, which is 104% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared 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

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared 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

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared 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

Frozen Summer Squash, Zucchini, Includes Skin

Calcium318 mg

31.8%

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 317.64705882353 mg of Calcium per 300 calories, which is 31.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.88 mg

98%

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 0.88235294117647 mg of Copper per 300 calories, which is 98% 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

Iron9 mg

113%

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 9 mg of Iron per 300 calories, which is 113% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium229 mg

54.6%

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared 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

Manganese4.3 mg

187%

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 4.3058823529412 mg of Manganese per 300 calories, which is 187% 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

Phosphorus494 mg

70.6%

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 494.11764705882 mg of Phosphorus per 300 calories, which is 70.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3847 mg

113%

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 3847.0588235294 mg of Potassium per 300 calories, which is 113% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.53 μg

6.4%

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared 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%

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared 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

Zinc3.7 mg

33.7%

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 3.7058823529412 mg of Zinc per 300 calories, which is 33.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1671 g

45%

Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 1671.1764705882 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 Frozen Summer Squash, Zucchini, Includes Skin, Unprepared:

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

300 calories of 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 Frozen Summer Squash, Zucchini, Includes Skin, Unprepared:

300 calories of 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 Frozen Summer Squash, Zucchini, Includes Skin, Unprepared with:

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

Food Info

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

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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