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Nutrients in 500 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin

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

Weight per 500 Calories

Cooked Frozen Summer Squash, Zucchini, Includes Skin
2941g

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

Macros Ratio

Protein Fat Carbs
23%
6%
71%
500 kcal ▼

Macro Nutrients

Cooked Frozen Summer Squash, Zucchini, Includes Skin
Energy500 kcal
17.2%
Boiled and Drained Frozen 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
Fat3.82 g
3.94%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 3.8235294117647 g of Fat per 500 calories, which is 3.94% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.79 g
2.5%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.79411764705882 g of Saturated Fat per 500 calories, which is 2.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31 g
62.5%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1 g of Omega 3 per 500 calories, which is 62.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.62 g
3.63%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.61764705882353 g of Omega 6 per 500 calories, which is 3.63% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Frozen 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
Carbohydrate105 g
80.5%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 104.70588235294 g of Carbohydrate per 500 calories, which is 80.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars49.7 g
68.6%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 49.705882352941 g of Sugars per 500 calories, which is 68.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
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
Fiber38.2 g
101%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 38.235294117647 g of Fiber per 500 calories, which is 101% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein34 g
60.4%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 33.823529411765 g of Protein per 500 calories, which is 60.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Frozen Summer Squash, Zucchini, Includes Skin
Vitamin A265 μg
29.4%
RAE, retinol activity equivalents
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 264.70588235294 μg of Vitamin A per 500 calories, which is 29.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.2 mg
100%
Thiamine
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.2058823529412 mg of Vitamin B1 per 500 calories, which is 100% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.18 mg
90%
Riboflavin
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.1764705882353 mg of Vitamin B2 per 500 calories, which is 90% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B311.4 mg
71%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 11.352941176471 mg of Vitamin B3 per 500 calories, which is 71% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B57.8 mg
156%
Pantothenic acid
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 7.7941176470588 mg of Vitamin B5 per 500 calories, which is 156% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.32 mg
102%
Pyridoxine
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.3235294117647 mg of Vitamin B6 per 500 calories, which is 102% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9235 μg
59%
Folates and Folic Acid
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 235.29411764706 μg of Vitamin B9 per 500 calories, which is 59% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Frozen 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 C109 mg
121%
Ascorbic acid
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 108.82352941176 mg of Vitamin C per 500 calories, which is 121% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Frozen 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 E3.53 mg
23.5%
Tocopherols and Tocotrienols
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 3.5294117647059 mg of Vitamin E per 500 calories, which is 23.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K124 μg
103%
Phytomenadione or phylloquinone
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 123.52941176471 μg of Vitamin K per 500 calories, which is 103% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Summer Squash, Zucchini, Includes Skin
Calcium500 mg
50%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 500 mg of Calcium per 500 calories, which is 50% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.4 mg
154%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.3823529411765 mg of Copper per 500 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
Iron14 mg
176%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 14.117647058824 mg of Iron per 500 calories, which is 176% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium382 mg
91%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 382.35294117647 mg of Magnesium per 500 calories, which is 91% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese6.76 mg
294%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 6.7647058823529 mg of Manganese per 500 calories, which is 294% 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
Phosphorus735 mg
105%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 735.29411764706 mg of Phosphorus per 500 calories, which is 105% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium5706 mg
168%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 5705.8823529412 mg of Potassium per 500 calories, which is 168% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium5.9 μg
10.7%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 5.8823529411765 μg of Selenium per 500 calories, which is 10.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium59 mg
3.92%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 58.823529411765 mg of Sodium per 500 calories, which is 3.92% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc5.9 mg
53.5%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 5.8823529411765 mg of Zinc per 500 calories, which is 53.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water2786 g
75.3%
Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 2786.4705882353 g of Water per 500 calories, which is 75.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin:
Minerals in 500 calories of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin:
Macronutrients in 500 calories of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin:



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