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Nutrients in 7 ounces of Boiled Summer Squash

Boiled and Drained All Varieties Summer Squash.

Macros Ratio

Protein Fat Carbs
15%
12%
73%
7 oz ▼

Macro Nutrients

Boiled Summer Squash
Energy39.7 kcal
1.37%
Boiled and Drained All Varieties Summer Squash have 39.6893 kcal of Energy per 7 ounces, which is 1.37% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.62 g
0.63%
Boiled and Drained All Varieties Summer Squash have 0.61518415 g of Fat per 7 ounces, which is 0.63% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.13 g
0.4%
Boiled and Drained All Varieties Summer Squash have 0.12700576 g of Saturated Fat per 7 ounces, which is 0.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.16 g
10%
Boiled and Drained All Varieties Summer Squash have 0.16272613 g of Omega 3 per 7 ounces, which is 10% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.097 g
0.57%
Boiled and Drained All Varieties Summer Squash have 0.097238785 g of Omega 6 per 7 ounces, which is 0.57% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained All Varieties Summer Squash have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate8.55 g
6.58%
Boiled and Drained All Varieties Summer Squash have 8.55304415 g of Carbohydrate per 7 ounces, which is 6.58% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars5.14 g
7.1%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained All Varieties Summer Squash have 5.13976435 g of Sugars per 7 ounces, which is 7.1% 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
Fiber2.78 g
7.3%
Boiled and Drained All Varieties Summer Squash have 2.778251 g of Fiber per 7 ounces, which is 7.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein1.8 g
3.22%
Boiled and Drained All Varieties Summer Squash have 1.80586315 g of Protein per 7 ounces, which is 3.22% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Summer Squash
Vitamin A22 μg
2.43%
RAE, retinol activity equivalents
Boiled and Drained All Varieties Summer Squash have 21.829115 μg of Vitamin A per 7 ounces, which is 2.43% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.087 mg
7.28%
Thiamine
Boiled and Drained All Varieties Summer Squash have 0.08731646 mg of Vitamin B1 per 7 ounces, which is 7.28% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.081 mg
6.26%
Riboflavin
Boiled and Drained All Varieties Summer Squash have 0.081363065 mg of Vitamin B2 per 7 ounces, which is 6.26% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31 mg
6.36%
Niacin, nicotinic acid, niacinamide
Boiled and Drained All Varieties Summer Squash have 1.018030545 mg of Vitamin B3 per 7 ounces, which is 6.36% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.27 mg
5.44%
Pantothenic acid
Boiled and Drained All Varieties Summer Squash have 0.271871705 mg of Vitamin B5 per 7 ounces, which is 5.44% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.13 mg
9.92%
Pyridoxine
Boiled and Drained All Varieties Summer Squash have 0.128990225 mg of Vitamin B6 per 7 ounces, which is 9.92% 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 All Varieties Summer Squash have 39.6893 μg of Vitamin B9 per 7 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 All Varieties Summer Squash have 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C11 mg
12%
Ascorbic acid
Boiled and Drained All Varieties Summer Squash have 10.9145575 mg of Vitamin C per 7 ounces, which is 12% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained All Varieties Summer Squash have 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.28 mg
1.85%
Tocopherols and Tocotrienols
Boiled and Drained All Varieties Summer Squash have 0.2778251 mg of Vitamin E per 7 ounces, which is 1.85% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K6.95 μg
5.8%
Phytomenadione or phylloquinone
Boiled and Drained All Varieties Summer Squash have 6.9456275 μg of Vitamin K per 7 ounces, which is 5.8% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Summer Squash
Calcium53.6 mg
5.36%
Boiled and Drained All Varieties Summer Squash have 53.580555 mg of Calcium per 7 ounces, which is 5.36% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.2 mg
22.7%
Boiled and Drained All Varieties Summer Squash have 0.204399895 mg of Copper per 7 ounces, which is 22.7% 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
Iron0.71 mg
8.93%
Boiled and Drained All Varieties Summer Squash have 0.7144074 mg of Iron per 7 ounces, which is 8.93% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium47.6 mg
11.3%
Boiled and Drained All Varieties Summer Squash have 47.62716 mg of Magnesium per 7 ounces, which is 11.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.42 mg
18.4%
Boiled and Drained All Varieties Summer Squash have 0.422691045 mg of Manganese per 7 ounces, which is 18.4% 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
Phosphorus77.4 mg
11%
Boiled and Drained All Varieties Summer Squash have 77.394135 mg of Phosphorus per 7 ounces, which is 11% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium381 mg
11.2%
Boiled and Drained All Varieties Summer Squash have 381.01728 mg of Potassium per 7 ounces, which is 11.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.4 μg
0.72%
Boiled and Drained All Varieties Summer Squash have 0.396893 μg of Selenium per 7 ounces, which is 0.72% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium2 mg
0.13%
Boiled and Drained All Varieties Summer Squash have 1.984465 mg of Sodium per 7 ounces, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.77 mg
7.04%
Boiled and Drained All Varieties Summer Squash have 0.77394135 mg of Zinc per 7 ounces, which is 7.04% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water186 g
5.03%
Boiled and Drained All Varieties Summer Squash have 185.9443705 g of Water per 7 ounces, which is 5.03% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Boiled and Drained All Varieties Summer Squash:
Minerals in 7 ounces of Boiled and Drained All Varieties Summer Squash:
Macronutrients in 7 ounces of Boiled and Drained All Varieties Summer Squash:



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