Nutrients in 500 calories of Scallop Summer Squash

Raw Scallop Summer Squash (Cucurbita spp.).

Weight per 500 Calories

Scallop Summer Squash

2778g

Raw Scallop Summer Squash has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

22%

70%

500 kcal ▼

Macro Nutrients

Scallop Summer Squash

Energy500 kcal

17.2%

Raw Scallop Summer Squash has 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

Fat5.56 g

5.73%

Raw Scallop Summer Squash has 5.5555555555556 g of Fat per 500 calories, which is 5.73% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.14 g

3.56%

Raw Scallop Summer Squash has 1.1388888888889 g of Saturated Fat per 500 calories, which is 3.56% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.44 g

90%

Raw Scallop Summer Squash has 1.4444444444444 g of Omega 3 per 500 calories, which is 90% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.86 g

5.07%

Raw Scallop Summer Squash has 0.86111111111111 g of Omega 6 per 500 calories, which is 5.07% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Scallop Summer Squash has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate107 g

82%

Raw Scallop Summer Squash has 106.66666666667 g of Carbohydrate per 500 calories, which is 82% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars66.4 g

92%

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

Raw Scallop Summer Squash has 66.388888888889 g of Sugars per 500 calories, which is 92% 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

Fiber33.3 g

87.7%

Raw Scallop Summer Squash has 33.333333333333 g of Fiber per 500 calories, which is 87.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein33.3 g

59.5%

Raw Scallop Summer Squash has 33.333333333333 g of Protein per 500 calories, which is 59.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Scallop Summer Squash

Vitamin A306 μg

34%

RAE, retinol activity equivalents

Raw Scallop Summer Squash has 305.55555555556 μg of Vitamin A per 500 calories, which is 34% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.94 mg

162%

Thiamine

Raw Scallop Summer Squash has 1.9444444444444 mg of Vitamin B1 per 500 calories, which is 162% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.83 mg

64%

Riboflavin

Raw Scallop Summer Squash has 0.83333333333333 mg of Vitamin B2 per 500 calories, which is 64% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B316.7 mg

104%

Niacin, nicotinic acid, niacinamide

Raw Scallop Summer Squash has 16.666666666667 mg of Vitamin B3 per 500 calories, which is 104% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.83 mg

56.7%

Pantothenic acid

Raw Scallop Summer Squash has 2.8333333333333 mg of Vitamin B5 per 500 calories, which is 56.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63.03 mg

233%

Pyridoxine

Raw Scallop Summer Squash has 3.0277777777778 mg of Vitamin B6 per 500 calories, which is 233% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9833 μg

208%

Folates and Folic Acid

Raw Scallop Summer Squash has 833.33333333333 μg of Vitamin B9 per 500 calories, which is 208% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Scallop Summer Squash has 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 C500 mg

556%

Ascorbic acid

Raw Scallop Summer Squash has 500 mg of Vitamin C per 500 calories, which is 556% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Scallop Summer Squash has 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 E3.6 mg

24%

Tocopherols and Tocotrienols

Raw Scallop Summer Squash has 3.6111111111111 mg of Vitamin E per 500 calories, which is 24% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K92 μg

76.4%

Phytomenadione or phylloquinone

Raw Scallop Summer Squash has 91.666666666667 μg of Vitamin K per 500 calories, which is 76.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Scallop Summer Squash

Calcium528 mg

52.8%

Raw Scallop Summer Squash has 527.77777777778 mg of Calcium per 500 calories, which is 52.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.83 mg

315%

Raw Scallop Summer Squash has 2.8333333333333 mg of Copper per 500 calories, which is 315% 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

Iron11 mg

139%

Raw Scallop Summer Squash has 11.111111111111 mg of Iron per 500 calories, which is 139% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium639 mg

152%

Raw Scallop Summer Squash has 638.88888888889 mg of Magnesium per 500 calories, which is 152% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.36 mg

190%

Raw Scallop Summer Squash has 4.3611111111111 mg of Manganese per 500 calories, which is 190% 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

Phosphorus1000 mg

143%

Raw Scallop Summer Squash has 1000 mg of Phosphorus per 500 calories, which is 143% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium5056 mg

149%

Raw Scallop Summer Squash has 5055.5555555556 mg of Potassium per 500 calories, which is 149% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.56 μg

10%

Raw Scallop Summer Squash has 5.5555555555556 μg of Selenium per 500 calories, which is 10% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium27.8 mg

1.85%

Raw Scallop Summer Squash has 27.777777777778 mg of Sodium per 500 calories, which is 1.85% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc8.06 mg

73.2%

Raw Scallop Summer Squash has 8.0555555555556 mg of Zinc per 500 calories, which is 73.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2616 g

70.7%

Raw Scallop Summer Squash has 2616.1111111111 g of Water per 500 calories, which is 70.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Scallop Summer Squash:

500 calories of Scallop 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 Raw Scallop Summer Squash:

500 calories of Scallop Summer Squash 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.
The product has trace amounts of Sodium.

Macronutrients in 500 calories of Raw Scallop Summer Squash:

500 calories of Scallop Summer Squash has outstanding amounts of Omega 3, Carbohydrate, Sugars and Fiber.
It is an excellent source of Protein.
It also has some Fat, Saturated Fat and Omega 6.

Compare Raw Scallop Summer Squash with:

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

Food Info

Nutrients in 500 calories of Scallop Summer Squash

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Scallop Summer Squash with: