Nutrients in 100 calories of Zucchini Summer Squash with Skin

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

Weight per 100 Calories

Zucchini Summer Squash with Skin

588g

Raw Zucchini Summer Squash with Skin has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

24%

14%

62%

100 kcal ▼

Macro Nutrients

Zucchini Summer Squash with Skin

Energy100 kcal

3.45%

Raw Zucchini Summer Squash with Skin has 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

Fat1.9 g

1.94%

Raw Zucchini Summer Squash with Skin has 1.8823529411765 g of Fat per 100 calories, which is 1.94% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.49 g

1.54%

Raw Zucchini Summer Squash with Skin has 0.49411764705882 g of Saturated Fat per 100 calories, which is 1.54% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.36 g

22.4%

Raw Zucchini Summer Squash with Skin has 0.35882352941176 g of Omega 3 per 100 calories, which is 22.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.18 g

1.04%

Raw Zucchini Summer Squash with Skin has 0.17647058823529 g of Omega 6 per 100 calories, which is 1.04% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate18.3 g

14%

Raw Zucchini Summer Squash with Skin has 18.294117647059 g of Carbohydrate per 100 calories, which is 14% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars14.7 g

20.3%

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

Raw Zucchini Summer Squash with Skin has 14.705882352941 g of Sugars per 100 calories, which is 20.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose8.1 g

11%

≤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 8.1176470588235 g of Fructose per 100 calories, which is 11% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose6.3 g

Raw Zucchini Summer Squash with Skin has 6.2941176470588 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.29 g

Raw Zucchini Summer Squash with Skin has 0.29411764705882 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber5.9 g

15.5%

Raw Zucchini Summer Squash with Skin has 5.8823529411765 g of Fiber per 100 calories, which is 15.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.1 g

12.7%

Raw Zucchini Summer Squash with Skin has 7.1176470588235 g of Protein per 100 calories, which is 12.7% 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 A59 μg

6.54%

RAE, retinol activity equivalents

Raw Zucchini Summer Squash with Skin has 58.823529411765 μg of Vitamin A per 100 calories, which is 6.54% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.26 mg

22%

Thiamine

Raw Zucchini Summer Squash with Skin has 0.26470588235294 mg of Vitamin B1 per 100 calories, which is 22% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.55 mg

42.5%

Riboflavin

Raw Zucchini Summer Squash with Skin has 0.55294117647059 mg of Vitamin B2 per 100 calories, which is 42.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.65 mg

16.6%

Niacin, nicotinic acid, niacinamide

Raw Zucchini Summer Squash with Skin has 2.6529411764706 mg of Vitamin B3 per 100 calories, which is 16.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.2 mg

24%

Pantothenic acid

Raw Zucchini Summer Squash with Skin has 1.2 mg of Vitamin B5 per 100 calories, which is 24% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.96 mg

73.8%

Pyridoxine

Raw Zucchini Summer Squash with Skin has 0.95882352941176 mg of Vitamin B6 per 100 calories, which is 73.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9141 μg

35.3%

Folates and Folic Acid

Raw Zucchini Summer Squash with Skin has 141.17647058824 μg of Vitamin B9 per 100 calories, which is 35.3% 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 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 C105 mg

117%

Ascorbic acid

Raw Zucchini Summer Squash with Skin has 105.29411764706 mg of Vitamin C per 100 calories, which is 117% 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 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

Raw Zucchini Summer Squash with Skin has 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 K25.3 μg

21%

Phytomenadione or phylloquinone

Raw Zucchini Summer Squash with Skin has 25.294117647059 μg of Vitamin K per 100 calories, which is 21% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Zucchini Summer Squash with Skin

Calcium94 mg

9.4%

Raw Zucchini Summer Squash with Skin has 94.117647058824 mg of Calcium per 100 calories, which is 9.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.31 mg

34.6%

Raw Zucchini Summer Squash with Skin has 0.31176470588235 mg of Copper per 100 calories, which is 34.6% 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

Iron2.18 mg

27.2%

Raw Zucchini Summer Squash with Skin has 2.1764705882353 mg of Iron per 100 calories, which is 27.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium106 mg

25.2%

Raw Zucchini Summer Squash with Skin has 105.88235294118 mg of Magnesium per 100 calories, which is 25.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.04 mg

45.3%

Raw Zucchini Summer Squash with Skin has 1.0411764705882 mg of Manganese per 100 calories, which is 45.3% 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

Phosphorus224 mg

32%

Raw Zucchini Summer Squash with Skin has 223.52941176471 mg of Phosphorus per 100 calories, which is 32% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1535 mg

45%

Raw Zucchini Summer Squash with Skin has 1535.2941176471 mg of Potassium per 100 calories, which is 45% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.18 μg

2.14%

Raw Zucchini Summer Squash with Skin has 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

Sodium47 mg

3.14%

Raw Zucchini Summer Squash with Skin has 47.058823529412 mg of Sodium per 100 calories, which is 3.14% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.9 mg

17%

Raw Zucchini Summer Squash with Skin has 1.8823529411765 mg of Zinc per 100 calories, which is 17% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water558 g

15%

Raw Zucchini Summer Squash with Skin has 557.58823529412 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 Raw Zucchini Summer Squash with Skin:

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

Minerals in 100 calories of Raw Zucchini Summer Squash with Skin:

100 calories of Zucchini Summer Squash with 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 Sodium.
The product has trace amounts of Selenium.

Macronutrients in 100 calories of Raw Zucchini Summer Squash with Skin:

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

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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