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Nutrients in 100 calories of Boiled Summer Squash, Zucchini, Includes Skin

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

Weight per 100 Calories

Boiled Summer Squash, Zucchini, Includes Skin
667g

Boiled and Drained Summer Squash, Zucchini, Includes Skin has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
25%
17%
58%
100 kcal ▼

Macro Nutrients

Boiled Summer Squash, Zucchini, Includes Skin
Energy100 kcal
3.45%
Boiled and Drained Summer Squash, Zucchini, Includes Skin 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
Fat2.4 g
2.47%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 2.4 g of Fat per 100 calories, which is 2.47% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.48 g
1.5%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.48 g of Saturated Fat per 100 calories, which is 1.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.63 g
39%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.62666666666667 g of Omega 3 per 100 calories, which is 39% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.39 g
2.27%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.38666666666667 g of Omega 6 per 100 calories, which is 2.27% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Summer Squash, Zucchini, Includes Skin 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
Carbohydrate18 g
13.8%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 17.933333333333 g of Carbohydrate per 100 calories, which is 13.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars11.4 g
15.7%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 11.4 g of Sugars per 100 calories, which is 15.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber6.67 g
17.5%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 6.6666666666667 g of Fiber per 100 calories, which is 17.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein7.6 g
13.6%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 7.6 g of Protein per 100 calories, which is 13.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Boiled Summer Squash, Zucchini, Includes Skin
Vitamin A373 μg
41.5%
RAE, retinol activity equivalents
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 373.33333333333 μg of Vitamin A per 100 calories, which is 41.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Vitamin B10.23 mg
19.4%
Thiamine
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.23333333333333 mg of Vitamin B1 per 100 calories, which is 19.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.16 mg
12.3%
Riboflavin
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.16 mg of Vitamin B2 per 100 calories, which is 12.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B33.4 mg
21.3%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 3.4 mg of Vitamin B3 per 100 calories, which is 21.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.53 mg
41%
Pyridoxine
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.53333333333333 mg of Vitamin B6 per 100 calories, which is 41% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B9187 μg
46.7%
Folates and Folic Acid
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 186.66666666667 μg of Vitamin B9 per 100 calories, which is 46.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Summer Squash, Zucchini, Includes Skin 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
Vitamin C86 mg
96%
Ascorbic acid
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 86 mg of Vitamin C per 100 calories, which is 96% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Summer Squash, Zucchini, Includes Skin 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
Vitamin E0.8 mg
5.33%
Tocopherols and Tocotrienols
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.8 mg of Vitamin E per 100 calories, which is 5.33% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K28 μg
23.3%
Phytomenadione or phylloquinone
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 28 μg of Vitamin K per 100 calories, which is 23.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Summer Squash, Zucchini, Includes Skin
Calcium120 mg
12%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 120 mg of Calcium per 100 calories, which is 12% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.35 mg
38.5%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 0.34666666666667 mg of Copper per 100 calories, which is 38.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron2.47 mg
31%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 2.4666666666667 mg of Iron per 100 calories, which is 31% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium127 mg
30%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 126.66666666667 mg of Magnesium per 100 calories, which is 30% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.15 mg
50%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.1533333333333 mg of Manganese per 100 calories, which is 50% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus247 mg
35.2%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 246.66666666667 mg of Phosphorus per 100 calories, which is 35.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1760 mg
51.8%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1760 mg of Potassium per 100 calories, which is 51.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.33 μg
2.42%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.3333333333333 μg of Selenium per 100 calories, which is 2.42% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium20 mg
1.33%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 20 mg of Sodium per 100 calories, which is 1.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.2 mg
20%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 2.2 mg of Zinc per 100 calories, which is 20% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water635 g
17%
Boiled and Drained Summer Squash, Zucchini, Includes Skin have 634.8 g of Water per 100 calories, which is 17% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Boiled and Drained Summer Squash, Zucchini, Includes Skin:
100 calories of Boiled Summer Squash, Zucchini, Includes Skin has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K. It also has a good amount of Vitamin B1 and Vitamin B2. This vegetable has some Vitamin E. It has no Vitamin B12 and Vitamin D.
Minerals in 100 calories of Boiled and Drained Summer Squash, Zucchini, Includes Skin:
100 calories of Boiled Summer Squash, Zucchini, Includes Skin is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium. It has a good amount of Calcium and Zinc. It also has some Selenium. The product has trace amounts of Sodium.
Macronutrients in 100 calories of Boiled and Drained Summer Squash, Zucchini, Includes Skin:
100 calories of Boiled Summer Squash, Zucchini, Includes Skin is an excellent source of Omega 3. It has a good amount of Carbohydrate, Sugars, Fiber and Protein. It also has some Fat. The product has trace amounts of Saturated Fat and Omega 6.



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