Nutrients in 7 ounces of Zucchini Summer Squash with Skin

Raw Zucchini Summer Squash with Skin, also known as Courgette.

Macros Ratio

Protein Fat Carbs

24%

14%

62%

7 oz ▼

Macro Nutrients

Zucchini Summer Squash with Skin

Energy33.7 kcal

1.16%

Raw Zucchini Summer Squash with Skin has 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

Fat0.64 g

0.65%

Raw Zucchini Summer Squash with Skin has 0.6350288 g of Fat per 7 ounces, which is 0.65% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.17 g

0.52%

Raw Zucchini Summer Squash with Skin has 0.16669506 g of Saturated Fat per 7 ounces, which is 0.52% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.12 g

7.57%

Raw Zucchini Summer Squash with Skin has 0.121052365 g of Omega 3 per 7 ounces, which is 7.57% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.06 g

0.35%

Raw Zucchini Summer Squash with Skin has 0.05953395 g of Omega 6 per 7 ounces, which is 0.35% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Zucchini Summer Squash with Skin has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate6.17 g

4.75%

Raw Zucchini Summer Squash with Skin has 6.17168615 g of Carbohydrate per 7 ounces, which is 4.75% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.96 g

6.84%

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

Raw Zucchini Summer Squash with Skin has 4.9611625 g of Sugars per 7 ounces, which is 6.84% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose2.74 g

3.78%

≤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]

Raw Zucchini Summer Squash with Skin has 2.7385617 g of Fructose per 7 ounces, which is 3.78% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose2.12 g

Raw Zucchini Summer Squash with Skin has 2.12337755 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.099 g

Raw Zucchini Summer Squash with Skin has 0.09922325 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber2 g

5.22%

Raw Zucchini Summer Squash with Skin has 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

Protein2.4 g

4.3%

Raw Zucchini Summer Squash with Skin has 2.40120265 g of Protein per 7 ounces, which is 4.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Zucchini Summer Squash with Skin

Vitamin A20 μg

2.2%

RAE, retinol activity equivalents

Raw Zucchini Summer Squash with Skin has 19.84465 μg of Vitamin A per 7 ounces, which is 2.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.089 mg

7.44%

Thiamine

Raw Zucchini Summer Squash with Skin has 0.089300925 mg of Vitamin B1 per 7 ounces, which is 7.44% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.19 mg

14.3%

Riboflavin

Raw Zucchini Summer Squash with Skin has 0.18653971 mg of Vitamin B2 per 7 ounces, which is 14.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.89 mg

5.6%

Niacin, nicotinic acid, niacinamide

Raw Zucchini Summer Squash with Skin has 0.894993715 mg of Vitamin B3 per 7 ounces, which is 5.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.4 mg

8.1%

Pantothenic acid

Raw Zucchini Summer Squash with Skin has 0.40483086 mg of Vitamin B5 per 7 ounces, which is 8.1% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.32 mg

25%

Pyridoxine

Raw Zucchini Summer Squash with Skin has 0.323467795 mg of Vitamin B6 per 7 ounces, which is 25% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B947.6 μg

12%

Folates and Folic Acid

Raw Zucchini Summer Squash with Skin has 47.62716 μg of Vitamin B9 per 7 ounces, which is 12% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Zucchini Summer Squash with Skin has 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 C35.5 mg

39.5%

Ascorbic acid

Raw Zucchini Summer Squash with Skin has 35.5219235 mg of Vitamin C per 7 ounces, which is 39.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Zucchini Summer Squash with Skin has 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

Raw Zucchini Summer Squash with Skin has 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 K8.53 μg

7.1%

Phytomenadione or phylloquinone

Raw Zucchini Summer Squash with Skin has 8.5331995 μg of Vitamin K per 7 ounces, which is 7.1% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Zucchini Summer Squash with Skin

Calcium31.8 mg

3.18%

Raw Zucchini Summer Squash with Skin has 31.75144 mg of Calcium per 7 ounces, which is 3.18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.11 mg

11.7%

Raw Zucchini Summer Squash with Skin has 0.105176645 mg of Copper per 7 ounces, which is 11.7% 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%

Raw Zucchini Summer Squash with Skin has 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

Magnesium35.7 mg

8.5%

Raw Zucchini Summer Squash with Skin has 35.72037 mg of Magnesium per 7 ounces, which is 8.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.35 mg

15.3%

Raw Zucchini Summer Squash with Skin has 0.351250305 mg of Manganese per 7 ounces, which is 15.3% 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

Phosphorus75.4 mg

10.8%

Raw Zucchini Summer Squash with Skin has 75.40967 mg of Phosphorus per 7 ounces, which is 10.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium518 mg

15.2%

Raw Zucchini Summer Squash with Skin has 517.945365 mg of Potassium per 7 ounces, which is 15.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.4 μg

0.72%

Raw Zucchini Summer Squash with Skin has 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

Sodium16 mg

1.06%

Raw Zucchini Summer Squash with Skin has 15.87572 mg of Sodium per 7 ounces, which is 1.06% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.64 mg

5.77%

Raw Zucchini Summer Squash with Skin has 0.6350288 mg of Zinc per 7 ounces, which is 5.77% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water188 g

5.1%

Raw Zucchini Summer Squash with Skin has 188.10743735 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 Raw Zucchini Summer Squash with Skin:

7 ounces of Zucchini Summer Squash with Skin is an excellent source of Vitamin B6 and Vitamin C.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin K.
It also has some Vitamin B3.
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 Raw Zucchini Summer Squash with Skin:

7 ounces of Zucchini Summer Squash with Skin has a good amount of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has some Calcium and Zinc.
The product has trace amounts of Selenium and Sodium.

Macronutrients in 7 ounces of Raw Zucchini Summer Squash with Skin:

7 ounces of Zucchini Summer Squash with Skin has a good amount of Omega 3.
It has some Carbohydrate, Sugars, Fructose, Fiber and Protein.
It has no Fat, Saturated Fat, Omega 6, Glucose and Sucrose.

Compare Raw Zucchini Summer Squash with Skin with:

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

Food Info

Nutrients in 7 ounces of Zucchini Summer Squash with Skin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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