Nutrients in 300 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

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

Weight per 300 Calories

Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

2143g

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

26%

67%

300 kcal ▼

Macro Nutrients

Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

Energy300 kcal

10.3%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.8 g

2.87%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 2.7857142857143 g of Fat per 300 calories, which is 2.87% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.58 g

1.8%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.57857142857143 g of Saturated Fat per 300 calories, which is 1.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.73 g

45.5%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.72857142857143 g of Omega 3 per 300 calories, which is 45.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.45 g

2.65%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.45 g of Omega 6 per 300 calories, which is 2.65% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate63.6 g

49%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 63.642857142857 g of Carbohydrate per 300 calories, which is 49% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars36.2 g

50%

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 36.214285714286 g of Sugars per 300 calories, which is 50% 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

Fiber28 g

73.3%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 27.857142857143 g of Fiber per 300 calories, which is 73.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein24.6 g

44%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 24.642857142857 g of Protein per 300 calories, which is 44% 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 with Salt

Vitamin A193 μg

21.4%

RAE, retinol activity equivalents

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 192.85714285714 μg of Vitamin A per 300 calories, which is 21.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.88 mg

73.2%

Thiamine

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.87857142857143 mg of Vitamin B1 per 300 calories, which is 73.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.86 mg

66%

Riboflavin

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.85714285714286 mg of Vitamin B2 per 300 calories, which is 66% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.27 mg

51.7%

Niacin, nicotinic acid, niacinamide

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 8.2714285714286 mg of Vitamin B3 per 300 calories, which is 51.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.68 mg

114%

Pantothenic acid

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 5.6785714285714 mg of Vitamin B5 per 300 calories, which is 114% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.96 mg

74%

Pyridoxine

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.96428571428571 mg of Vitamin B6 per 300 calories, which is 74% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9171 μg

43%

Folates and Folic Acid

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 171.42857142857 μg of Vitamin B9 per 300 calories, which is 43% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C79.3 mg

88%

Ascorbic acid

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 79.285714285714 mg of Vitamin C per 300 calories, which is 88% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.57 mg

17%

Tocopherols and Tocotrienols

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 2.5714285714286 mg of Vitamin E per 300 calories, which is 17% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K90 μg

75%

Phytomenadione or phylloquinone

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 90 μg of Vitamin K per 300 calories, which is 75% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

Calcium364 mg

36.4%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 364.28571428571 mg of Calcium per 300 calories, which is 36.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1 mg

112%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 1.0071428571429 mg of Copper per 300 calories, which is 112% 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

Iron10.3 mg

129%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 10.285714285714 mg of Iron per 300 calories, which is 129% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium279 mg

66.3%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 278.57142857143 mg of Magnesium per 300 calories, which is 66.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.93 mg

214%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 4.9285714285714 mg of Manganese per 300 calories, which is 214% 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

Phosphorus536 mg

76.5%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 535.71428571429 mg of Phosphorus per 300 calories, which is 76.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4157 mg

122%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 4157.1428571429 mg of Potassium per 300 calories, which is 122% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.3 μg

7.8%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 4.2857142857143 μg of Selenium per 300 calories, which is 7.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5100 mg

340%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 5100 mg of Sodium per 300 calories, which is 340% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.3 mg

39%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 4.2857142857143 mg of Zinc per 300 calories, which is 39% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2030 g

55%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 2030.1428571429 g of Water per 300 calories, which is 55% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt:

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

Minerals in 300 calories of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt:

300 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt has outstanding amounts of Copper, Iron, Manganese, Potassium and Sodium.
It is an excellent source of Calcium, Magnesium, Phosphorus and Zinc.
It also has a good amount of Selenium.

Macronutrients in 300 calories of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt:

300 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt is an excellent source of Omega 3, Carbohydrate, Sugars, Fiber and Protein.
It has some Fat and Omega 6.
The product has trace amounts of Saturated Fat.

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

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Food Info

Nutrients in 300 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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