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Nutrients in 300 calories of Baby Zucchini Squash

Raw Baby Zucchini Squash (Cucurbita spp.), also known as Courgette.

Weight per 300 Calories

Baby Zucchini Squash
1429g

Raw Baby Zucchini Squash has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
40%
13%
47%
300 kcal ▼

Macro Nutrients

Baby Zucchini Squash
Energy300 kcal
10.3%
Raw Baby Zucchini 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
Fat5.7 g
5.9%
Raw Baby Zucchini Squash has 5.7142857142857 g of Fat per 300 calories, which is 5.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.2 g
3.7%
Raw Baby Zucchini Squash has 1.1857142857143 g of Saturated Fat per 300 calories, which is 3.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31.5 g
95%
Raw Baby Zucchini Squash has 1.5142857142857 g of Omega 3 per 300 calories, which is 95% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.9 g
5.3%
Raw Baby Zucchini Squash has 0.9 g of Omega 6 per 300 calories, which is 5.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Baby Zucchini 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
Carbohydrate44.4 g
34%
Raw Baby Zucchini Squash has 44.428571428571 g of Carbohydrate per 300 calories, which is 34% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber15.7 g
41.4%
Raw Baby Zucchini Squash has 15.714285714286 g of Fiber per 300 calories, which is 41.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein38.7 g
69%
Raw Baby Zucchini Squash has 38.714285714286 g of Protein per 300 calories, which is 69% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baby Zucchini Squash
Vitamin A357 μg
39.7%
RAE, retinol activity equivalents
Raw Baby Zucchini Squash has 357.14285714286 μg of Vitamin A per 300 calories, which is 39.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.6 mg
50%
Thiamine
Raw Baby Zucchini Squash has 0.6 mg of Vitamin B1 per 300 calories, which is 50% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.51 mg
39.6%
Riboflavin
Raw Baby Zucchini Squash has 0.51428571428571 mg of Vitamin B2 per 300 calories, which is 39.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310 mg
63%
Niacin, nicotinic acid, niacinamide
Raw Baby Zucchini Squash has 10.071428571429 mg of Vitamin B3 per 300 calories, which is 63% 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
Raw Baby Zucchini Squash has 5.2428571428571 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 B62.03 mg
156%
Pyridoxine
Raw Baby Zucchini Squash has 2.0285714285714 mg of Vitamin B6 per 300 calories, which is 156% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9286 μg
71.4%
Folates and Folic Acid
Raw Baby Zucchini Squash has 285.71428571429 μg of Vitamin B9 per 300 calories, which is 71.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Baby Zucchini 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
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Vitamin C487 mg
541%
Ascorbic acid
Raw Baby Zucchini Squash has 487.14285714286 mg of Vitamin C per 300 calories, which is 541% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Baby Zucchini 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
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Baby Zucchini Squash
Calcium300 mg
30%
Raw Baby Zucchini Squash has 300 mg of Calcium per 300 calories, which is 30% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.4 mg
154%
Raw Baby Zucchini Squash has 1.3857142857143 mg of Copper per 300 calories, which is 154% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron11.3 mg
141%
Raw Baby Zucchini Squash has 11.285714285714 mg of Iron per 300 calories, which is 141% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium471 mg
112%
Raw Baby Zucchini Squash has 471.42857142857 mg of Magnesium per 300 calories, which is 112% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.8 mg
122%
Raw Baby Zucchini Squash has 2.8 mg of Manganese per 300 calories, which is 122% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus1329 mg
190%
Raw Baby Zucchini Squash has 1328.5714285714 mg of Phosphorus per 300 calories, which is 190% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium6557 mg
193%
Raw Baby Zucchini Squash has 6557.1428571429 mg of Potassium per 300 calories, which is 193% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4.3 μg
7.8%
Raw Baby Zucchini Squash has 4.2857142857143 μg of Selenium per 300 calories, which is 7.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium43 mg
2.86%
Raw Baby Zucchini Squash has 42.857142857143 mg of Sodium per 300 calories, which is 2.86% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc12 mg
108%
Raw Baby Zucchini Squash has 11.857142857143 mg of Zinc per 300 calories, which is 108% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water1325 g
36%
Raw Baby Zucchini Squash has 1324.7142857143 g of Water per 300 calories, which is 36% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw Baby Zucchini Squash:
Minerals in 300 calories of Raw Baby Zucchini Squash:
Macronutrients in 300 calories of Raw Baby Zucchini Squash:



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