Nutrients in 500 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 500 Calories

Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

3571g

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%

500 kcal ▼

Macro Nutrients

Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

Energy500 kcal

17.2%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.64 g

4.8%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 4.6428571428571 g of Fat per 500 calories, which is 4.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.96 g

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.96428571428571 g of Saturated Fat per 500 calories, which is 3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.2 g

76%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 1.2142857142857 g of Omega 3 per 500 calories, which is 76% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.75 g

4.4%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.75 g of Omega 6 per 500 calories, which is 4.4% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate106 g

81.6%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 106.07142857143 g of Carbohydrate per 500 calories, which is 81.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars60.4 g

83.3%

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 60.357142857143 g of Sugars per 500 calories, which is 83.3% 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

Fiber46.4 g

122%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 46.428571428571 g of Fiber per 500 calories, which is 122% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein41 g

73.3%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 41.071428571429 g of Protein per 500 calories, which is 73.3% 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 A321 μg

35.7%

RAE, retinol activity equivalents

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 321.42857142857 μg of Vitamin A per 500 calories, which is 35.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.46 mg

122%

Thiamine

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 1.4642857142857 mg of Vitamin B1 per 500 calories, which is 122% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.43 mg

110%

Riboflavin

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 1.4285714285714 mg of Vitamin B2 per 500 calories, which is 110% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B313.8 mg

86%

Niacin, nicotinic acid, niacinamide

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 13.785714285714 mg of Vitamin B3 per 500 calories, which is 86% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B59.46 mg

189%

Pantothenic acid

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 9.4642857142857 mg of Vitamin B5 per 500 calories, which is 189% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.6 mg

124%

Pyridoxine

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 1.6071428571429 mg of Vitamin B6 per 500 calories, which is 124% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9286 μg

71.4%

Folates and Folic Acid

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 285.71428571429 μg of Vitamin B9 per 500 calories, which is 71.4% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C132 mg

147%

Ascorbic acid

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 132.14285714286 mg of Vitamin C per 500 calories, which is 147% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.3 mg

28.6%

Tocopherols and Tocotrienols

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 4.2857142857143 mg of Vitamin E per 500 calories, which is 28.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K150 μg

125%

Phytomenadione or phylloquinone

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 150 μg of Vitamin K per 500 calories, which is 125% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

Calcium607 mg

60.7%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 607.14285714286 mg of Calcium per 500 calories, which is 60.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.68 mg

187%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 1.6785714285714 mg of Copper per 500 calories, which is 187% 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

Iron17 mg

214%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 17.142857142857 mg of Iron per 500 calories, which is 214% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium464 mg

111%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 464.28571428571 mg of Magnesium per 500 calories, which is 111% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese8.2 mg

357%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 8.2142857142857 mg of Manganese per 500 calories, which is 357% 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

Phosphorus893 mg

128%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 892.85714285714 mg of Phosphorus per 500 calories, which is 128% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium6929 mg

204%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 6928.5714285714 mg of Potassium per 500 calories, which is 204% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.14 μg

13%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 7.1428571428571 μg of Selenium per 500 calories, which is 13% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium8500 mg

567%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 8500 mg of Sodium per 500 calories, which is 567% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc7.14 mg

65%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 7.1428571428571 mg of Zinc per 500 calories, which is 65% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3384 g

91%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 3383.5714285714 g of Water per 500 calories, which is 91% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt:

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

Minerals in 500 calories of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt:

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

Macronutrients in 500 calories of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt:

500 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt has outstanding amounts of Carbohydrate, Sugars and Fiber.
It is an excellent source of Omega 3 and Protein.
It also has some 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 500 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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