Nutrients in 100 calories of Boiled Summer Squash

Boiled and Drained All Varieties Summer Squash.

Weight per 100 Calories

Boiled Summer Squash

500g

Boiled and Drained All Varieties Summer Squash has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

15%

12%

73%

100 kcal ▼

Macro Nutrients

Boiled Summer Squash

Energy100 kcal

3.45%

Boiled and Drained All Varieties Summer Squash have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.55 g

1.6%

Boiled and Drained All Varieties Summer Squash have 1.55 g of Fat per 100 calories, which is 1.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.32 g

Boiled and Drained All Varieties Summer Squash have 0.32 g of Saturated Fat per 100 calories, which is 1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.41 g

25.6%

Boiled and Drained All Varieties Summer Squash have 0.41 g of Omega 3 per 100 calories, which is 25.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.25 g

1.44%

Boiled and Drained All Varieties Summer Squash have 0.245 g of Omega 6 per 100 calories, which is 1.44% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained All Varieties Summer Squash have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate21.6 g

16.6%

Boiled and Drained All Varieties Summer Squash have 21.55 g of Carbohydrate per 100 calories, which is 16.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars13 g

18%

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

Boiled and Drained All Varieties Summer Squash have 12.95 g of Sugars per 100 calories, which is 18% 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

Fiber7 g

18.4%

Boiled and Drained All Varieties Summer Squash have 7 g of Fiber per 100 calories, which is 18.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.55 g

8.13%

Boiled and Drained All Varieties Summer Squash have 4.55 g of Protein per 100 calories, which is 8.13% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Boiled Summer Squash

Vitamin A55 μg

6.1%

RAE, retinol activity equivalents

Boiled and Drained All Varieties Summer Squash have 55 μg of Vitamin A per 100 calories, which is 6.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.22 mg

18.3%

Thiamine

Boiled and Drained All Varieties Summer Squash have 0.22 mg of Vitamin B1 per 100 calories, which is 18.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.21 mg

15.8%

Riboflavin

Boiled and Drained All Varieties Summer Squash have 0.205 mg of Vitamin B2 per 100 calories, which is 15.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B32.57 mg

16%

Niacin, nicotinic acid, niacinamide

Boiled and Drained All Varieties Summer Squash have 2.565 mg of Vitamin B3 per 100 calories, which is 16% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.69 mg

13.7%

Pantothenic acid

Boiled and Drained All Varieties Summer Squash have 0.685 mg of Vitamin B5 per 100 calories, which is 13.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.33 mg

25%

Pyridoxine

Boiled and Drained All Varieties Summer Squash have 0.325 mg of Vitamin B6 per 100 calories, 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 B9100 μg

25%

Folates and Folic Acid

Boiled and Drained All Varieties Summer Squash have 100 μg of Vitamin B9 per 100 calories, which is 25% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained All Varieties Summer Squash have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C27.5 mg

30.6%

Ascorbic acid

Boiled and Drained All Varieties Summer Squash have 27.5 mg of Vitamin C per 100 calories, which is 30.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained All Varieties Summer Squash have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E0.7 mg

4.67%

Tocopherols and Tocotrienols

Boiled and Drained All Varieties Summer Squash have 0.7 mg of Vitamin E per 100 calories, which is 4.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K17.5 μg

14.6%

Phytomenadione or phylloquinone

Boiled and Drained All Varieties Summer Squash have 17.5 μg of Vitamin K per 100 calories, which is 14.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Summer Squash

Calcium135 mg

13.5%

Boiled and Drained All Varieties Summer Squash have 135 mg of Calcium per 100 calories, which is 13.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.52 mg

57.2%

Boiled and Drained All Varieties Summer Squash have 0.515 mg of Copper per 100 calories, which is 57.2% 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

Iron1.8 mg

22.5%

Boiled and Drained All Varieties Summer Squash have 1.8 mg of Iron per 100 calories, which is 22.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium120 mg

28.6%

Boiled and Drained All Varieties Summer Squash have 120 mg of Magnesium per 100 calories, which is 28.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.07 mg

46.3%

Boiled and Drained All Varieties Summer Squash have 1.065 mg of Manganese per 100 calories, which is 46.3% 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

Phosphorus195 mg

28%

Boiled and Drained All Varieties Summer Squash have 195 mg of Phosphorus per 100 calories, which is 28% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium960 mg

28.2%

Boiled and Drained All Varieties Summer Squash have 960 mg of Potassium per 100 calories, which is 28.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1 μg

1.8%

Boiled and Drained All Varieties Summer Squash have 1 μg of Selenium per 100 calories, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5 mg

0.33%

Boiled and Drained All Varieties Summer Squash have 5 mg of Sodium per 100 calories, which is 0.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.95 mg

17.7%

Boiled and Drained All Varieties Summer Squash have 1.95 mg of Zinc per 100 calories, which is 17.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water469 g

12.7%

Boiled and Drained All Varieties Summer Squash have 468.5 g of Water per 100 calories, which is 12.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Boiled and Drained All Varieties Summer Squash:

100 calories of Boiled Summer Squash is an excellent source of Vitamin B6, Vitamin B9 and Vitamin C.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K.
It also has some Vitamin A and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 100 calories of Boiled and Drained All Varieties Summer Squash:

100 calories of Boiled Summer Squash is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium and Zinc.
While 100 calories of product has trace amounts of Selenium, it has no Sodium.

Macronutrients in 100 calories of Boiled and Drained All Varieties Summer Squash:

100 calories of Boiled Summer Squash is an excellent source of Omega 3.
It has a good amount of Carbohydrate, Sugars, Fiber and Protein.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Boiled and Drained All Varieties Summer Squash with:

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

Food Info

Nutrients in 100 calories of Boiled Summer Squash

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained All Varieties Summer Squash with: