Nutrients in 7 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin

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

Macros Ratio

Protein Fat Carbs

23%

71%

7 oz ▼

Macro Nutrients

Cooked Frozen Summer Squash, Zucchini, Includes Skin

Energy33.7 kcal

1.16%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 33.735905 kcal of Energy per 7 ounces, which is 1.16% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.26 g

0.27%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.25798045 g of Fat per 7 ounces, which is 0.27% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.054 g

0.17%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.053580555 g of Saturated Fat per 7 ounces, which is 0.17% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.067 g

4.2%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.06747181 g of Omega 3 per 7 ounces, which is 4.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.042 g

0.25%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.041673765 g of Omega 6 per 7 ounces, which is 0.25% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Frozen 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

Carbohydrate7.06 g

5.43%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 7.0646954 g of Carbohydrate per 7 ounces, which is 5.43% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.35 g

4.63%

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 3.35374585 g of Sugars per 7 ounces, which is 4.63% 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

Fiber2.58 g

6.8%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 2.5798045 g of Fiber per 7 ounces, which is 6.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.3 g

4.08%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 2.28213475 g of Protein per 7 ounces, which is 4.08% 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 A18 μg

RAE, retinol activity equivalents

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 17.860185 μg of Vitamin A per 7 ounces, which is 2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.081 mg

6.8%

Thiamine

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.081363065 mg of Vitamin B1 per 7 ounces, which is 6.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.079 mg

6.1%

Riboflavin

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.0793786 mg of Vitamin B2 per 7 ounces, which is 6.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.77 mg

4.8%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.76600349 mg of Vitamin B3 per 7 ounces, which is 4.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.53 mg

10.5%

Pantothenic acid

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.525883225 mg of Vitamin B5 per 7 ounces, which is 10.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.089 mg

6.87%

Pyridoxine

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.089300925 mg of Vitamin B6 per 7 ounces, which is 6.87% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B916 μg

3.97%

Folates and Folic Acid

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 15.87572 μg of Vitamin B9 per 7 ounces, which is 3.97% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Frozen 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 C7.34 mg

8.16%

Ascorbic acid

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 7.3425205 mg of Vitamin C per 7 ounces, which is 8.16% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Frozen 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 Frozen 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 Frozen 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

Cooked Frozen Summer Squash, Zucchini, Includes Skin

Calcium33.7 mg

3.37%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 33.735905 mg of Calcium per 7 ounces, which is 3.37% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.093 mg

10.4%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.093269855 mg of Copper per 7 ounces, which is 10.4% 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

Iron0.95 mg

12%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.9525432 mg of Iron per 7 ounces, which is 12% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium25.8 mg

6.14%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 25.798045 mg of Magnesium per 7 ounces, which is 6.14% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.46 mg

20%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.45642695 mg of Manganese per 7 ounces, which is 20% 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

Phosphorus49.6 mg

7.1%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 49.611625 mg of Phosphorus per 7 ounces, which is 7.1% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium385 mg

11.3%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 384.98621 mg of Potassium per 7 ounces, which is 11.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.4 μg

0.72%

Boiled and Drained Frozen 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

Sodium3.97 mg

0.26%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 3.96893 mg of Sodium per 7 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.4 mg

3.6%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.396893 mg of Zinc per 7 ounces, which is 3.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water188 g

5.1%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 188.0082141 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 Frozen Summer Squash, Zucchini, Includes Skin:

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

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

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

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

7 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin has some Omega 3, Carbohydrate, Sugars, Fiber and Protein.
It has no Fat, Saturated Fat and Omega 6.

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

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Food Info

Nutrients in 7 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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