Nutrients in 500 calories of Boiled Summer Squash, Zucchini, Includes Skin

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

Weight per 500 Calories

Boiled Summer Squash, Zucchini, Includes Skin

3333g

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

Macros Ratio

Protein Fat Carbs

25%

17%

58%

500 kcal ▼

Macro Nutrients

Boiled Summer Squash, Zucchini, Includes Skin

Energy500 kcal

17.2%

Boiled and Drained Summer Squash, Zucchini, Includes Skin 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

Fat12 g

12.4%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 12 g of Fat per 500 calories, which is 12.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.4 g

7.5%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 2.4 g of Saturated Fat per 500 calories, which is 7.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 33.13 g

196%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 3.1333333333333 g of Omega 3 per 500 calories, which is 196% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.93 g

11.4%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.9333333333333 g of Omega 6 per 500 calories, which is 11.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Summer Squash, Zucchini, Includes Skin 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

Carbohydrate89.7 g

69%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 89.666666666667 g of Carbohydrate per 500 calories, which is 69% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars57 g

78.6%

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

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 57 g of Sugars per 500 calories, which is 78.6% 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

Fiber33.3 g

87.7%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 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

Protein38 g

68%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 38 g of Protein per 500 calories, which is 68% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Summer Squash, Zucchini, Includes Skin

Vitamin A1867 μg

207%

RAE, retinol activity equivalents

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1866.6666666667 μg of Vitamin A per 500 calories, which is 207% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.17 mg

97%

Thiamine

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.1666666666667 mg of Vitamin B1 per 500 calories, which is 97% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.8 mg

61.5%

Riboflavin

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.8 mg of Vitamin B2 per 500 calories, which is 61.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B317 mg

106%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 17 mg of Vitamin B3 per 500 calories, which is 106% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B59.6 mg

192%

Pantothenic acid

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 9.6 mg of Vitamin B5 per 500 calories, which is 192% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.67 mg

205%

Pyridoxine

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 2.6666666666667 mg of Vitamin B6 per 500 calories, which is 205% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9933 μg

233%

Folates and Folic Acid

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 933.33333333333 μg of Vitamin B9 per 500 calories, which is 233% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Summer Squash, Zucchini, Includes Skin 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 C430 mg

478%

Ascorbic acid

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 430 mg of Vitamin C per 500 calories, which is 478% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Summer Squash, Zucchini, Includes Skin 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 E4 mg

26.7%

Tocopherols and Tocotrienols

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 4 mg of Vitamin E per 500 calories, which is 26.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K140 μg

117%

Phytomenadione or phylloquinone

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 140 μg of Vitamin K per 500 calories, which is 117% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Summer Squash, Zucchini, Includes Skin

Calcium600 mg

60%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 600 mg of Calcium per 500 calories, which is 60% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.73 mg

193%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.7333333333333 mg of Copper per 500 calories, which is 193% 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

Iron12.3 mg

154%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 12.333333333333 mg of Iron per 500 calories, which is 154% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium633 mg

151%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 633.33333333333 mg of Magnesium per 500 calories, which is 151% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.77 mg

251%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 5.7666666666667 mg of Manganese per 500 calories, which is 251% 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

Phosphorus1233 mg

176%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1233.3333333333 mg of Phosphorus per 500 calories, which is 176% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium8800 mg

259%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 8800 mg of Potassium per 500 calories, which is 259% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6.67 μg

12%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 6.6666666666667 μg of Selenium per 500 calories, which is 12% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium100 mg

6.67%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 100 mg of Sodium per 500 calories, which is 6.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc11 mg

100%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 11 mg of Zinc per 500 calories, which is 100% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3174 g

85.8%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 3174 g of Water per 500 calories, which is 85.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled and Drained Summer Squash, Zucchini, Includes Skin:

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

Minerals in 500 calories of Boiled and Drained Summer Squash, Zucchini, Includes Skin:

500 calories of Boiled Summer Squash, Zucchini, Includes Skin 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.
This vegetable has some Sodium.

Macronutrients in 500 calories of Boiled and Drained Summer Squash, Zucchini, Includes Skin:

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

Compare Boiled and Drained Summer Squash, Zucchini, Includes Skin with:

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

Food Info

Nutrients in 500 calories of Boiled Summer Squash, Zucchini, Includes Skin

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained Summer Squash, Zucchini, Includes Skin with: