Nutrients in 100 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin

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

Weight per 100 Calories

Cooked Frozen Summer Squash, Zucchini, Includes Skin

588g

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

Macros Ratio

Protein Fat Carbs

23%

71%

100 kcal ▼

Macro Nutrients

Cooked Frozen Summer Squash, Zucchini, Includes Skin

Energy100 kcal

3.45%

Boiled and Drained Frozen 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

Fat0.76 g

0.79%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.76470588235294 g of Fat per 100 calories, which is 0.79% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.16 g

0.5%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.15882352941176 g of Saturated Fat per 100 calories, which is 0.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.2 g

12.5%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.2 g of Omega 3 per 100 calories, which is 12.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.12 g

0.73%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.12352941176471 g of Omega 6 per 100 calories, which is 0.73% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate21 g

16%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 20.941176470588 g of Carbohydrate per 100 calories, which is 16% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars9.94 g

13.7%

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 9.9411764705882 g of Sugars per 100 calories, which is 13.7% 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

Fiber7.65 g

20%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 7.6470588235294 g of Fiber per 100 calories, which is 20% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.76 g

12%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 6.7647058823529 g of Protein per 100 calories, which is 12% 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 A53 μg

5.9%

RAE, retinol activity equivalents

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 52.941176470588 μg of Vitamin A per 100 calories, which is 5.9% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.24 mg

20%

Thiamine

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.24117647058824 mg of Vitamin B1 per 100 calories, which is 20% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.24 mg

18%

Riboflavin

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.23529411764706 mg of Vitamin B2 per 100 calories, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.27 mg

14%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 2.2705882352941 mg of Vitamin B3 per 100 calories, which is 14% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.56 mg

31%

Pantothenic acid

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.5588235294118 mg of Vitamin B5 per 100 calories, which is 31% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.26 mg

20.4%

Pyridoxine

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.26470588235294 mg of Vitamin B6 per 100 calories, which is 20.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B947 μg

11.8%

Folates and Folic Acid

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 47.058823529412 μg of Vitamin B9 per 100 calories, which is 11.8% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C21.8 mg

24%

Ascorbic acid

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 21.764705882353 mg of Vitamin C per 100 calories, which is 24% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.71 mg

4.7%

Tocopherols and Tocotrienols

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.70588235294118 mg of Vitamin E per 100 calories, which is 4.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K24.7 μg

20.6%

Phytomenadione or phylloquinone

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 24.705882352941 μg of Vitamin K per 100 calories, which is 20.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Summer Squash, Zucchini, Includes Skin

Calcium100 mg

10%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 100 mg of Calcium per 100 calories, which is 10% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.28 mg

30.7%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 0.27647058823529 mg of Copper per 100 calories, which is 30.7% 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

Iron2.82 mg

35.3%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 2.8235294117647 mg of Iron per 100 calories, which is 35.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium76.5 mg

18.2%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 76.470588235294 mg of Magnesium per 100 calories, which is 18.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.35 mg

59%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.3529411764706 mg of Manganese per 100 calories, which is 59% 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

Phosphorus147 mg

21%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 147.05882352941 mg of Phosphorus per 100 calories, which is 21% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1141 mg

33.6%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1141.1764705882 mg of Potassium per 100 calories, which is 33.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.18 μg

2.14%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.1764705882353 μg of Selenium per 100 calories, which is 2.14% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium11.8 mg

0.78%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 11.764705882353 mg of Sodium per 100 calories, which is 0.78% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.18 mg

10.7%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.1764705882353 mg of Zinc per 100 calories, which is 10.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water557 g

15%

Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 557.29411764706 g of Water per 100 calories, which is 15% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin:

100 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin is an excellent source of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K.
It has a good amount of Vitamin B2, Vitamin B3 and Vitamin B9.
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 Frozen Summer Squash, Zucchini, Includes Skin:

100 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin is an excellent source of Copper, Iron, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium, Magnesium and Zinc.
The product has trace amounts of Selenium and Sodium.

Macronutrients in 100 calories of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin:

100 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin is an excellent source of Fiber.
It has a good amount of Omega 3, Carbohydrate, Sugars and Protein.
While 100 calories of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

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

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

Food Info

Nutrients in 100 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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