Nutrients in 7 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%

7 oz ▼

Macro Nutrients

Boiled Summer Squash, Zucchini, Includes Skin

Energy29.8 kcal

1.03%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 29.766975 kcal of Energy per 7 ounces, which is 1.03% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.71 g

0.74%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.7144074 g of Fat per 7 ounces, which is 0.74% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.14 g

0.45%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.14288148 g of Saturated Fat per 7 ounces, which is 0.45% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.19 g

11.7%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.18653971 g of Omega 3 per 7 ounces, which is 11.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.12 g

0.68%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.11509897 g of Omega 6 per 7 ounces, which is 0.68% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate5.34 g

4.1%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 5.33821085 g of Carbohydrate per 7 ounces, which is 4.1% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.4 g

4.7%

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

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 3.39343515 g of Sugars per 7 ounces, which is 4.7% 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

Fiber2 g

5.22%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.984465 g of Fiber per 7 ounces, which is 5.22% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.26 g

4.04%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 2.2622901 g of Protein per 7 ounces, which is 4.04% 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 A111 μg

12.3%

RAE, retinol activity equivalents

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 111.13004 μg of Vitamin A per 7 ounces, which is 12.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.069 mg

5.8%

Thiamine

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.069456275 mg of Vitamin B1 per 7 ounces, which is 5.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.048 mg

3.66%

Riboflavin

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.04762716 mg of Vitamin B2 per 7 ounces, which is 3.66% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31 mg

6.33%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.01207715 mg of Vitamin B3 per 7 ounces, which is 6.33% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.57 mg

11.4%

Pantothenic acid

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.57152592 mg of Vitamin B5 per 7 ounces, which is 11.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.16 mg

12.2%

Pyridoxine

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.1587572 mg of Vitamin B6 per 7 ounces, which is 12.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B955.6 μg

14%

Folates and Folic Acid

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 55.56502 μg of Vitamin B9 per 7 ounces, which is 14% 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 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 C25.6 mg

28.4%

Ascorbic acid

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 25.5995985 mg of Vitamin C per 7 ounces, which is 28.4% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.24 mg

1.6%

Tocopherols and Tocotrienols

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.2381358 mg of Vitamin E per 7 ounces, which is 1.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K8.33 μg

6.95%

Phytomenadione or phylloquinone

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 8.334753 μg of Vitamin K per 7 ounces, which is 6.95% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Summer Squash, Zucchini, Includes Skin

Calcium35.7 mg

3.57%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 35.72037 mg of Calcium per 7 ounces, which is 3.57% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.1 mg

11.5%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.10319218 mg of Copper per 7 ounces, which is 11.5% 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

Iron0.73 mg

9.18%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.73425205 mg of Iron per 7 ounces, which is 9.18% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium37.7 mg

8.98%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 37.704835 mg of Magnesium per 7 ounces, which is 8.98% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.34 mg

15%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.343312445 mg of Manganese per 7 ounces, which is 15% 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

Phosphorus73.4 mg

10.5%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 73.425205 mg of Phosphorus per 7 ounces, which is 10.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium524 mg

15.4%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 523.89876 mg of Potassium per 7 ounces, which is 15.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.4 μg

0.72%

Boiled and Drained Summer Squash, Zucchini, Includes Skin 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

Sodium5.95 mg

0.4%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 5.953395 mg of Sodium per 7 ounces, which is 0.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.65 mg

5.95%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.65487345 mg of Zinc per 7 ounces, which is 5.95% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water189 g

5.1%

Boiled and Drained Summer Squash, Zucchini, Includes Skin have 188.9607573 g of Water per 7 ounces, which is 5.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Boiled and Drained Summer Squash, Zucchini, Includes Skin:

7 ounces of Boiled Summer Squash, Zucchini, Includes Skin is an excellent source of Vitamin C.
It has a good amount of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin B9.
It also has some Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin K.
While 7 ounces of product has trace amounts of Vitamin E, it has no Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Boiled and Drained Summer Squash, Zucchini, Includes Skin:

7 ounces of Boiled Summer Squash, Zucchini, Includes Skin has a good amount of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has some Calcium and Zinc.
While 7 ounces of product has trace amounts of Selenium, it has no Sodium.

Macronutrients in 7 ounces of Boiled and Drained Summer Squash, Zucchini, Includes Skin:

7 ounces of Boiled Summer Squash, Zucchini, Includes Skin has a good amount of Omega 3.
It has some Carbohydrate, Sugars, Fiber and Protein.
While 7 ounces of product has trace amounts of Fat, it has no Saturated Fat and Omega 6.

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

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Food Info

Nutrients in 7 ounces of Boiled Summer Squash, Zucchini, Includes Skin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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