Nutrients in 7 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%

7 oz ▼

Macro Nutrients

Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

Energy27.8 kcal

0.96%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 27.78251 kcal of Energy per 7 ounces, which is 0.96% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.26 g

0.27%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.25798045 g of Fat per 7 ounces, which is 0.27% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.054 g

0.17%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.053580555 g of Saturated Fat per 7 ounces, which is 0.17% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.067 g

4.2%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.06747181 g of Omega 3 per 7 ounces, which is 4.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.042 g

0.25%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.041673765 g of Omega 6 per 7 ounces, which is 0.25% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate5.9 g

4.53%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 5.89386105 g of Carbohydrate per 7 ounces, which is 4.53% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.35 g

4.63%

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 3.35374585 g of Sugars per 7 ounces, which is 4.63% 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

Fiber2.58 g

6.8%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 2.5798045 g of Fiber per 7 ounces, which is 6.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.3 g

4.08%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 2.28213475 g of Protein per 7 ounces, which is 4.08% 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 A18 μg

RAE, retinol activity equivalents

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 17.860185 μg of Vitamin A per 7 ounces, which is 2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.081 mg

6.8%

Thiamine

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.081363065 mg of Vitamin B1 per 7 ounces, which is 6.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.079 mg

6.1%

Riboflavin

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.0793786 mg of Vitamin B2 per 7 ounces, which is 6.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.77 mg

4.8%

Niacin, nicotinic acid, niacinamide

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.76600349 mg of Vitamin B3 per 7 ounces, which is 4.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.53 mg

10.5%

Pantothenic acid

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.525883225 mg of Vitamin B5 per 7 ounces, which is 10.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.089 mg

6.87%

Pyridoxine

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.089300925 mg of Vitamin B6 per 7 ounces, which is 6.87% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B916 μg

3.97%

Folates and Folic Acid

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 15.87572 μg of Vitamin B9 per 7 ounces, which is 3.97% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C7.34 mg

8.16%

Ascorbic acid

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 7.3425205 mg of Vitamin C per 7 ounces, which is 8.16% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.24 mg

1.6%

Tocopherols and Tocotrienols

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.2381358 mg of Vitamin E per 7 ounces, which is 1.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K8.33 μg

6.95%

Phytomenadione or phylloquinone

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 8.334753 μg of Vitamin K per 7 ounces, which is 6.95% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

Calcium33.7 mg

3.37%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 33.735905 mg of Calcium per 7 ounces, which is 3.37% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.093 mg

10.4%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.093269855 mg of Copper per 7 ounces, which is 10.4% 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

Iron0.95 mg

12%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.9525432 mg of Iron per 7 ounces, which is 12% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium25.8 mg

6.14%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 25.798045 mg of Magnesium per 7 ounces, which is 6.14% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.46 mg

20%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.45642695 mg of Manganese per 7 ounces, which is 20% 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

Phosphorus49.6 mg

7.1%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 49.611625 mg of Phosphorus per 7 ounces, which is 7.1% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium385 mg

11.3%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 384.98621 mg of Potassium per 7 ounces, which is 11.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.4 μg

0.72%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.396893 μg of Selenium per 7 ounces, which is 0.72% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium472 mg

31.5%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 472.30267 mg of Sodium per 7 ounces, which is 31.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.4 mg

3.6%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.396893 mg of Zinc per 7 ounces, which is 3.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water188 g

5.1%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 188.0082141 g of Water per 7 ounces, which is 5.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt:

7 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt has a good amount of Vitamin B5 and Vitamin C.
It has some Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K.
While 7 ounces of product has trace amounts of Vitamin A and Vitamin E, it has no Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt:

7 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, Phosphorus and Potassium.
It also has some Calcium, Magnesium and Zinc.
The product has trace amounts of Selenium.

Macronutrients in 7 ounces of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt:

7 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:

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Food Info

Nutrients in 7 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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