Nutrients in 500 calories of Baby Zucchini Squash

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

Weight per 500 Calories

Baby Zucchini Squash

2381g

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

Macros Ratio

Protein Fat Carbs

40%

13%

47%

500 kcal ▼

Macro Nutrients

Baby Zucchini Squash

Energy500 kcal

17.2%

Raw Baby Zucchini 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

Fat9.52 g

9.8%

Raw Baby Zucchini Squash has 9.5238095238095 g of Fat per 500 calories, which is 9.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.98 g

6.18%

Raw Baby Zucchini Squash has 1.9761904761905 g of Saturated Fat per 500 calories, which is 6.18% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 32.52 g

158%

Raw Baby Zucchini Squash has 2.5238095238095 g of Omega 3 per 500 calories, which is 158% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.5 g

8.82%

Raw Baby Zucchini Squash has 1.5 g of Omega 6 per 500 calories, which is 8.82% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Baby Zucchini 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

Carbohydrate74 g

57%

Raw Baby Zucchini Squash has 74.047619047619 g of Carbohydrate per 500 calories, which is 57% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber26 g

69%

Raw Baby Zucchini Squash has 26.190476190476 g of Fiber per 500 calories, which is 69% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein64.5 g

115%

Raw Baby Zucchini Squash has 64.52380952381 g of Protein per 500 calories, which is 115% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baby Zucchini Squash

Vitamin A595 μg

66%

RAE, retinol activity equivalents

Raw Baby Zucchini Squash has 595.2380952381 μg of Vitamin A per 500 calories, which is 66% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11 mg

83.3%

Thiamine

Raw Baby Zucchini Squash has 1 mg of Vitamin B1 per 500 calories, which is 83.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.86 mg

66%

Riboflavin

Raw Baby Zucchini Squash has 0.85714285714286 mg of Vitamin B2 per 500 calories, which is 66% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B316.8 mg

105%

Niacin, nicotinic acid, niacinamide

Raw Baby Zucchini Squash has 16.785714285714 mg of Vitamin B3 per 500 calories, which is 105% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B58.74 mg

175%

Pantothenic acid

Raw Baby Zucchini Squash has 8.7380952380952 mg of Vitamin B5 per 500 calories, which is 175% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63.4 mg

260%

Pyridoxine

Raw Baby Zucchini Squash has 3.3809523809524 mg of Vitamin B6 per 500 calories, which is 260% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9476 μg

119%

Folates and Folic Acid

Raw Baby Zucchini Squash has 476.19047619048 μg of Vitamin B9 per 500 calories, which is 119% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Baby Zucchini 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 C812 mg

902%

Ascorbic acid

Raw Baby Zucchini Squash has 811.90476190476 mg of Vitamin C per 500 calories, which is 902% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Baby Zucchini 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Baby Zucchini Squash

Calcium500 mg

50%

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

Copper2.3 mg

257%

Raw Baby Zucchini Squash has 2.3095238095238 mg of Copper per 500 calories, which is 257% 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

Iron19 mg

235%

Raw Baby Zucchini Squash has 18.809523809524 mg of Iron per 500 calories, which is 235% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium786 mg

187%

Raw Baby Zucchini Squash has 785.71428571429 mg of Magnesium per 500 calories, which is 187% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.67 mg

203%

Raw Baby Zucchini Squash has 4.6666666666667 mg of Manganese per 500 calories, which is 203% 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

Phosphorus2214 mg

316%

Raw Baby Zucchini Squash has 2214.2857142857 mg of Phosphorus per 500 calories, which is 316% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium10929 mg

321%

Raw Baby Zucchini Squash has 10928.571428571 mg of Potassium per 500 calories, which is 321% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.14 μg

13%

Raw Baby Zucchini Squash has 7.1428571428571 μg of Selenium per 500 calories, which is 13% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium71.4 mg

4.76%

Raw Baby Zucchini Squash has 71.428571428571 mg of Sodium per 500 calories, which is 4.76% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc19.8 mg

180%

Raw Baby Zucchini Squash has 19.761904761905 mg of Zinc per 500 calories, which is 180% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2208 g

59.7%

Raw Baby Zucchini Squash has 2207.8571428571 g of Water per 500 calories, which is 59.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Baby Zucchini Squash:

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

Minerals in 500 calories of Raw Baby Zucchini Squash:

500 calories of Baby Zucchini 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.
This vegetable has some Sodium.

Macronutrients in 500 calories of Raw Baby Zucchini Squash:

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

Compare Raw Baby Zucchini Squash with:

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

Food Info

Nutrients in 500 calories of Baby Zucchini Squash

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Baby Zucchini Squash with: