Nutrients in 5 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%

5 oz ▼

Macro Nutrients

Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

Energy20 kcal

0.68%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 19.84465 kcal of Energy per 5 ounces, which is 0.68% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.18 g

0.19%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.18427175 g of Fat per 5 ounces, which is 0.19% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.038 g

0.12%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.038271825 g of Saturated Fat per 5 ounces, which is 0.12% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.048 g

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.04819415 g of Omega 3 per 5 ounces, which is 3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.03 g

0.18%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.029766975 g of Omega 6 per 5 ounces, which is 0.18% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate4.2 g

3.24%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 4.20990075 g of Carbohydrate per 5 ounces, which is 3.24% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.4 g

3.3%

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 2.39553275 g of Sugars per 5 ounces, which is 3.3% 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

Fiber1.84 g

4.85%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 1.8427175 g of Fiber per 5 ounces, which is 4.85% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.63 g

2.9%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 1.63009625 g of Protein per 5 ounces, which is 2.9% 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 A12.8 μg

1.4%

RAE, retinol activity equivalents

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 12.757275 μg of Vitamin A per 5 ounces, which is 1.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.058 mg

4.84%

Thiamine

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.058116475 mg of Vitamin B1 per 5 ounces, which is 4.84% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.057 mg

4.36%

Riboflavin

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.056699 mg of Vitamin B2 per 5 ounces, which is 4.36% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B30.55 mg

3.4%

Niacin, nicotinic acid, niacinamide

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.54714535 mg of Vitamin B3 per 5 ounces, which is 3.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.38 mg

7.5%

Pantothenic acid

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.375630875 mg of Vitamin B5 per 5 ounces, which is 7.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.064 mg

4.9%

Pyridoxine

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.063786375 mg of Vitamin B6 per 5 ounces, which is 4.9% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B911.3 μg

2.83%

Folates and Folic Acid

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 11.3398 μg of Vitamin B9 per 5 ounces, which is 2.83% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C5.24 mg

5.83%

Ascorbic acid

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 5.2446575 mg of Vitamin C per 5 ounces, which is 5.83% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E0.17 mg

1.13%

Tocopherols and Tocotrienols

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.170097 mg of Vitamin E per 5 ounces, which is 1.13% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5.95 μg

4.96%

Phytomenadione or phylloquinone

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 5.953395 μg of Vitamin K per 5 ounces, which is 4.96% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

Calcium24 mg

2.4%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 24.097075 mg of Calcium per 5 ounces, which is 2.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.067 mg

7.4%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.066621325 mg of Copper per 5 ounces, which is 7.4% 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

Iron0.68 mg

8.5%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.680388 mg of Iron per 5 ounces, which is 8.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium18.4 mg

4.4%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 18.427175 mg of Magnesium per 5 ounces, which is 4.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.33 mg

14%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.32601925 mg of Manganese per 5 ounces, which is 14% 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

Phosphorus35.4 mg

5.06%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 35.436875 mg of Phosphorus per 5 ounces, which is 5.06% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium275 mg

8.1%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 274.99015 mg of Potassium per 5 ounces, which is 8.1% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.28 μg

0.52%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.283495 μg of Selenium per 5 ounces, which is 0.52% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium337 mg

22.5%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 337.35905 mg of Sodium per 5 ounces, which is 22.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.28 mg

2.58%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.283495 mg of Zinc per 5 ounces, which is 2.58% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water134 g

3.63%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 134.2915815 g of Water per 5 ounces, which is 3.63% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt:

5 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt has a good amount of Vitamin B5.
It has some Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K.
While 5 ounces of product has trace amounts of Vitamin A and Vitamin E, it has no Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt:

5 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt is an excellent source of Sodium.
It has a good amount of Copper, Iron, Manganese and Potassium.
It also has some Calcium, Magnesium, Phosphorus and Zinc.
It has no Selenium.

Macronutrients in 5 ounces of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt:

5 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt has some 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 5 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: