Nutrients in 14 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt, also known as Courgette.

Macros Ratio

Protein Fat Carbs

26%

67%

14 oz ▼

Macro Nutrients

Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

Energy55.6 kcal

1.9%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 55.56502 kcal of Energy per 14 ounces, which is 1.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.52 g

0.53%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.5159609 g of Fat per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.11 g

0.33%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.10716111 g of Saturated Fat per 14 ounces, which is 0.33% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.13 g

8.43%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.13494362 g of Omega 3 per 14 ounces, which is 8.43% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.083 g

0.49%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.08334753 g of Omega 6 per 14 ounces, which is 0.49% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate11.8 g

9.07%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 11.7877221 g of Carbohydrate per 14 ounces, which is 9.07% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6.7 g

9.25%

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

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 6.7074917 g of Sugars per 14 ounces, which is 9.25% 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

Fiber5.16 g

13.6%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 5.159609 g of Fiber per 14 ounces, which is 13.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.56 g

8.15%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 4.5642695 g of Protein per 14 ounces, which is 8.15% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

Vitamin A35.7 μg

3.97%

RAE, retinol activity equivalents

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 35.72037 μg of Vitamin A per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.16 mg

13.6%

Thiamine

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.16272613 mg of Vitamin B1 per 14 ounces, which is 13.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.16 mg

12.2%

Riboflavin

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.1587572 mg of Vitamin B2 per 14 ounces, which is 12.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B31.53 mg

9.58%

Niacin, nicotinic acid, niacinamide

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 1.53200698 mg of Vitamin B3 per 14 ounces, which is 9.58% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51.05 mg

21%

Pantothenic acid

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 1.05176645 mg of Vitamin B5 per 14 ounces, which is 21% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.18 mg

13.7%

Pyridoxine

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.17860185 mg of Vitamin B6 per 14 ounces, which is 13.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B931.8 μg

7.94%

Folates and Folic Acid

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 31.75144 μg of Vitamin B9 per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C14.7 mg

16.3%

Ascorbic acid

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 14.685041 mg of Vitamin C per 14 ounces, which is 16.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E0.48 mg

3.18%

Tocopherols and Tocotrienols

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.4762716 mg of Vitamin E per 14 ounces, which is 3.18% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K16.7 μg

14%

Phytomenadione or phylloquinone

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 16.669506 μg of Vitamin K per 14 ounces, which is 14% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

Calcium67.5 mg

6.75%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 67.47181 mg of Calcium per 14 ounces, which is 6.75% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.19 mg

20.7%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.18653971 mg of Copper per 14 ounces, which is 20.7% 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

Iron1.9 mg

24%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 1.9050864 mg of Iron per 14 ounces, which is 24% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium51.6 mg

12.3%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 51.59609 mg of Magnesium per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.91 mg

39.7%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.9128539 mg of Manganese per 14 ounces, which is 39.7% 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

Phosphorus99 mg

14%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 99.22325 mg of Phosphorus per 14 ounces, which is 14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium770 mg

22.6%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 769.97242 mg of Potassium per 14 ounces, which is 22.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.79 μg

1.44%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.793786 μg of Selenium per 14 ounces, which is 1.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium945 mg

63%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 944.60534 mg of Sodium per 14 ounces, which is 63% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.79 mg

7.2%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.793786 mg of Zinc per 14 ounces, which is 7.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water376 g

10%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 376.0164282 g of Water per 14 ounces, which is 10% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt:

14 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt is an excellent source of Vitamin B5.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K.
It also has some Vitamin A and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt:

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

Macronutrients in 14 ounces of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt:

14 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt has a good amount of Omega 3, Carbohydrate, Sugars, Fiber and Protein.
It has no Fat, Saturated Fat and Omega 6.

Compare Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt with:

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

Food Info

Nutrients in 14 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt with: