Nutrients in 500 calories of Boiled Summer Squash

Boiled and Drained All Varieties Summer Squash.

Weight per 500 Calories

Boiled Summer Squash

2500g

Boiled and Drained All Varieties Summer Squash has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

15%

12%

73%

500 kcal ▼

Macro Nutrients

Boiled Summer Squash

Energy500 kcal

17.2%

Boiled and Drained All Varieties Summer Squash have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat7.75 g

Boiled and Drained All Varieties Summer Squash have 7.75 g of Fat per 500 calories, which is 8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.6 g

Boiled and Drained All Varieties Summer Squash have 1.6 g of Saturated Fat per 500 calories, which is 5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 32.05 g

128%

Boiled and Drained All Varieties Summer Squash have 2.05 g of Omega 3 per 500 calories, which is 128% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.23 g

7.2%

Boiled and Drained All Varieties Summer Squash have 1.225 g of Omega 6 per 500 calories, which is 7.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained All Varieties Summer Squash have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate108 g

83%

Boiled and Drained All Varieties Summer Squash have 107.75 g of Carbohydrate per 500 calories, which is 83% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars64.8 g

89.3%

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

Boiled and Drained All Varieties Summer Squash have 64.75 g of Sugars per 500 calories, which is 89.3% 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

Fiber35 g

92%

Boiled and Drained All Varieties Summer Squash have 35 g of Fiber per 500 calories, which is 92% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein22.8 g

40.6%

Boiled and Drained All Varieties Summer Squash have 22.75 g of Protein per 500 calories, which is 40.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Summer Squash

Vitamin A275 μg

30.6%

RAE, retinol activity equivalents

Boiled and Drained All Varieties Summer Squash have 275 μg of Vitamin A per 500 calories, which is 30.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.1 mg

92%

Thiamine

Boiled and Drained All Varieties Summer Squash have 1.1 mg of Vitamin B1 per 500 calories, which is 92% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.03 mg

79%

Riboflavin

Boiled and Drained All Varieties Summer Squash have 1.025 mg of Vitamin B2 per 500 calories, which is 79% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B313 mg

80%

Niacin, nicotinic acid, niacinamide

Boiled and Drained All Varieties Summer Squash have 12.825 mg of Vitamin B3 per 500 calories, which is 80% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.43 mg

68.5%

Pantothenic acid

Boiled and Drained All Varieties Summer Squash have 3.425 mg of Vitamin B5 per 500 calories, which is 68.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.63 mg

125%

Pyridoxine

Boiled and Drained All Varieties Summer Squash have 1.625 mg of Vitamin B6 per 500 calories, which is 125% 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

Boiled and Drained All Varieties Summer Squash have 500 μg of Vitamin B9 per 500 calories, which is 125% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained All Varieties Summer Squash have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C138 mg

153%

Ascorbic acid

Boiled and Drained All Varieties Summer Squash have 137.5 mg of Vitamin C per 500 calories, which is 153% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained All Varieties Summer Squash have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.5 mg

23.3%

Tocopherols and Tocotrienols

Boiled and Drained All Varieties Summer Squash have 3.5 mg of Vitamin E per 500 calories, which is 23.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K87.5 μg

73%

Phytomenadione or phylloquinone

Boiled and Drained All Varieties Summer Squash have 87.5 μg of Vitamin K per 500 calories, which is 73% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Summer Squash

Calcium675 mg

67.5%

Boiled and Drained All Varieties Summer Squash have 675 mg of Calcium per 500 calories, which is 67.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.58 mg

286%

Boiled and Drained All Varieties Summer Squash have 2.575 mg of Copper per 500 calories, which is 286% 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%

Boiled and Drained All Varieties Summer Squash have 9 mg of Iron per 500 calories, which is 113% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium600 mg

143%

Boiled and Drained All Varieties Summer Squash have 600 mg of Magnesium per 500 calories, which is 143% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.33 mg

232%

Boiled and Drained All Varieties Summer Squash have 5.325 mg of Manganese per 500 calories, which is 232% 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

Phosphorus975 mg

139%

Boiled and Drained All Varieties Summer Squash have 975 mg of Phosphorus per 500 calories, which is 139% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4800 mg

141%

Boiled and Drained All Varieties Summer Squash have 4800 mg of Potassium per 500 calories, which is 141% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5 μg

9.1%

Boiled and Drained All Varieties Summer Squash have 5 μg of Selenium per 500 calories, which is 9.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium25 mg

1.67%

Boiled and Drained All Varieties Summer Squash have 25 mg of Sodium per 500 calories, which is 1.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc9.75 mg

88.6%

Boiled and Drained All Varieties Summer Squash have 9.75 mg of Zinc per 500 calories, which is 88.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2343 g

63.3%

Boiled and Drained All Varieties Summer Squash have 2342.5 g of Water per 500 calories, which is 63.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled and Drained All Varieties Summer Squash:

500 calories of Boiled Summer Squash has outstanding amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C.
It is an excellent source of Vitamin A, Vitamin B2, Vitamin B5, Vitamin E and Vitamin K.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Boiled and Drained All Varieties Summer Squash:

500 calories of Boiled Summer Squash has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It is an excellent source of Calcium.
It also has a good amount of Selenium.
The product has trace amounts of Sodium.

Macronutrients in 500 calories of Boiled and Drained All Varieties Summer Squash:

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

Compare Boiled and Drained All Varieties Summer Squash with:

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

Food Info

Nutrients in 500 calories of Boiled Summer Squash

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained All Varieties Summer Squash with: