Nutrients in 100 grams of Zucchini Summer Squash with Skin

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

Macros Ratio

Protein Fat Carbs

24%

14%

62%

100 g ▼

Macro Nutrients

Zucchini Summer Squash with Skin

Energy17 kcal

0.59%

Raw Zucchini Summer Squash with Skin has 17 kcal of Energy per 100 grams, which is 0.59% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.32 g

0.33%

Raw Zucchini Summer Squash with Skin has 0.32 g of Fat per 100 grams, which is 0.33% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.084 g

0.26%

Raw Zucchini Summer Squash with Skin has 0.084 g of Saturated Fat per 100 grams, which is 0.26% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.061 g

3.8%

Raw Zucchini Summer Squash with Skin has 0.061 g of Omega 3 per 100 grams, which is 3.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.03 g

0.18%

Raw Zucchini Summer Squash with Skin has 0.03 g of Omega 6 per 100 grams, which is 0.18% 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 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate3.1 g

2.4%

Raw Zucchini Summer Squash with Skin has 3.11 g of Carbohydrate per 100 grams, which is 2.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.5 g

3.45%

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

Raw Zucchini Summer Squash with Skin has 2.5 g of Sugars per 100 grams, which is 3.45% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.38 g

1.9%

≤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 1.38 g of Fructose per 100 grams, which is 1.9% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.07 g

Raw Zucchini Summer Squash with Skin has 1.07 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.05 g

Raw Zucchini Summer Squash with Skin has 0.05 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber1 g

2.63%

Raw Zucchini Summer Squash with Skin has 1 g of Fiber per 100 grams, which is 2.63% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.2 g

2.16%

Raw Zucchini Summer Squash with Skin has 1.21 g of Protein per 100 grams, which is 2.16% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Zucchini Summer Squash with Skin

Vitamin A10 μg

1.1%

RAE, retinol activity equivalents

Raw Zucchini Summer Squash with Skin has 10 μg of Vitamin A per 100 grams, which is 1.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years

Vitamin B10.045 mg

3.75%

Thiamine

Raw Zucchini Summer Squash with Skin has 0.045 mg of Vitamin B1 per 100 grams, which is 3.75% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years

Vitamin B20.094 mg

7.23%

Riboflavin

Raw Zucchini Summer Squash with Skin has 0.094 mg of Vitamin B2 per 100 grams, which is 7.23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B30.45 mg

2.8%

Niacin, nicotinic acid, niacinamide

Raw Zucchini Summer Squash with Skin has 0.451 mg of Vitamin B3 per 100 grams, which is 2.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years

Vitamin B50.2 mg

4.08%

Pantothenic acid

Raw Zucchini Summer Squash with Skin has 0.204 mg of Vitamin B5 per 100 grams, which is 4.08% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years

Vitamin B60.16 mg

12.5%

Pyridoxine

Raw Zucchini Summer Squash with Skin has 0.163 mg of Vitamin B6 per 100 grams, which is 12.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B924 μg

Folates and Folic Acid

Raw Zucchini Summer Squash with Skin has 24 μg of Vitamin B9 per 100 grams, which is 6% 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 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years

Vitamin C18 mg

20%

Ascorbic acid

Raw Zucchini Summer Squash with Skin has 17.9 mg of Vitamin C per 100 grams, which is 20% 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 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years

Vitamin E0.12 mg

0.8%

Tocopherols and Tocotrienols

Raw Zucchini Summer Squash with Skin has 0.12 mg of Vitamin E per 100 grams, which is 0.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4.3 μg

3.6%

Phytomenadione or phylloquinone

Raw Zucchini Summer Squash with Skin has 4.3 μg of Vitamin K per 100 grams, which is 3.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Zucchini Summer Squash with Skin

Calcium16 mg

1.6%

Raw Zucchini Summer Squash with Skin has 16 mg of Calcium per 100 grams, which is 1.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.053 mg

5.9%

Raw Zucchini Summer Squash with Skin has 0.053 mg of Copper per 100 grams, which is 5.9% 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

Iron0.37 mg

4.63%

Raw Zucchini Summer Squash with Skin has 0.37 mg of Iron per 100 grams, which is 4.63% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium18 mg

4.3%

Raw Zucchini Summer Squash with Skin has 18 mg of Magnesium per 100 grams, which is 4.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.18 mg

7.7%

Raw Zucchini Summer Squash with Skin has 0.177 mg of Manganese per 100 grams, which is 7.7% 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

Phosphorus38 mg

5.43%

Raw Zucchini Summer Squash with Skin has 38 mg of Phosphorus per 100 grams, which is 5.43% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium261 mg

7.68%

Raw Zucchini Summer Squash with Skin has 261 mg of Potassium per 100 grams, which is 7.68% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.2 μg

0.36%

Raw Zucchini Summer Squash with Skin has 0.2 μg of Selenium per 100 grams, which is 0.36% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium8 mg

0.53%

Raw Zucchini Summer Squash with Skin has 8 mg of Sodium per 100 grams, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.32 mg

2.9%

Raw Zucchini Summer Squash with Skin has 0.32 mg of Zinc per 100 grams, which is 2.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water95 g

2.56%

Raw Zucchini Summer Squash with Skin has 94.79 g of Water per 100 grams, which is 2.56% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Zucchini Summer Squash with Skin:
100 grams of Zucchini Summer Squash with Skin has a good amount of Vitamin B2, Vitamin B6 and Vitamin C. It has some Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K. While 100 grams of product has trace amounts of Vitamin A and Vitamin E, it has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw Zucchini Summer Squash with Skin:
100 grams of Zucchini Summer Squash with Skin has a good amount of Manganese and Potassium. It has some Copper, Iron, Magnesium, Phosphorus and Zinc. While 100 grams of product has trace amounts of Calcium, it has no Selenium and Sodium.

Macronutrients in 100 grams of Raw Zucchini Summer Squash with Skin:
100 grams of Zucchini Summer Squash with Skin has some Omega 3, Sugars and Fiber. While 100 grams of product has trace amounts of Carbohydrate, Fructose and Protein, it has no Fat, Saturated Fat, Omega 6, Glucose and Sucrose.

Compare Raw Zucchini Summer Squash with Skin with:

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Food Info

Nutrients in 100 grams of Zucchini Summer Squash with Skin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Zucchini Summer Squash with Skin with: