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Nutrients in 5 ounces of Boiled Summer Squash, Zucchini, Includes Skin

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

Macros Ratio

Protein Fat Carbs
25%
17%
58%
5 oz ▼

Macro Nutrients

Boiled Summer Squash, Zucchini, Includes Skin
Energy21.3 kcal
0.73%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 21.262125 kcal of Energy per 5 ounces, which is 0.73% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.51 g
0.53%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.510291 g of Fat per 5 ounces, which is 0.53% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.1 g
0.32%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.1020582 g of Saturated Fat per 5 ounces, which is 0.32% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.13 g
8.33%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.13324265 g of Omega 3 per 5 ounces, which is 8.33% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.082 g
0.48%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.08221355 g of Omega 6 per 5 ounces, which is 0.48% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate3.8 g
2.93%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 3.81300775 g of Carbohydrate per 5 ounces, which is 2.93% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.42 g
3.34%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 2.42388225 g of Sugars per 5 ounces, which is 3.34% 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
Fiber1.4 g
3.73%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.417475 g of Fiber per 5 ounces, which is 3.73% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein1.6 g
2.9%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.6159215 g of Protein per 5 ounces, which is 2.9% 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 A79.4 μg
8.8%
RAE, retinol activity equivalents
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 79.3786 μg of Vitamin A per 5 ounces, which is 8.8% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.05 mg
4.13%
Thiamine
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.049611625 mg of Vitamin B1 per 5 ounces, which is 4.13% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.034 mg
2.6%
Riboflavin
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.0340194 mg of Vitamin B2 per 5 ounces, which is 2.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.72 mg
4.5%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.72291225 mg of Vitamin B3 per 5 ounces, which is 4.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.41 mg
8.16%
Pantothenic acid
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.4082328 mg of Vitamin B5 per 5 ounces, which is 8.16% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.11 mg
8.72%
Pyridoxine
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.113398 mg of Vitamin B6 per 5 ounces, which is 8.72% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B939.7 μg
9.92%
Folates and Folic Acid
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 39.6893 μg of Vitamin B9 per 5 ounces, which is 9.92% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C18.3 mg
20.3%
Ascorbic acid
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 18.2854275 mg of Vitamin C per 5 ounces, which is 20.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.17 mg
1.13%
Tocopherols and Tocotrienols
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.170097 mg of Vitamin E per 5 ounces, which is 1.13% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K5.95 μg
4.96%
Phytomenadione or phylloquinone
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 5.953395 μg of Vitamin K per 5 ounces, which is 4.96% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Summer Squash, Zucchini, Includes Skin
Calcium25.5 mg
2.55%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 25.51455 mg of Calcium per 5 ounces, which is 2.55% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.074 mg
8.2%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.0737087 mg of Copper per 5 ounces, which is 8.2% 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
Iron0.52 mg
6.56%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.52446575 mg of Iron per 5 ounces, which is 6.56% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium27 mg
6.4%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 26.932025 mg of Magnesium per 5 ounces, which is 6.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.25 mg
10.7%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.245223175 mg of Manganese per 5 ounces, which is 10.7% 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
Phosphorus52.4 mg
7.5%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 52.446575 mg of Phosphorus per 5 ounces, which is 7.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium374 mg
11%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 374.2134 mg of Potassium per 5 ounces, which is 11% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.28 μg
0.52%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.283495 μg of Selenium per 5 ounces, which is 0.52% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium4.25 mg
0.28%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 4.252425 mg of Sodium per 5 ounces, which is 0.28% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.47 mg
4.25%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.46776675 mg of Zinc per 5 ounces, which is 4.25% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water135 g
3.65%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 134.9719695 g of Water per 5 ounces, which is 3.65% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Boiled and Drained Summer Squash, Zucchini, Includes Skin:
Minerals in 5 ounces of Boiled and Drained Summer Squash, Zucchini, Includes Skin:
Macronutrients in 5 ounces of Boiled and Drained Summer Squash, Zucchini, Includes Skin:



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