Nutrients in 100 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 100 Calories

Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

714g

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%

100 kcal ▼

Macro Nutrients

Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

Energy100 kcal

3.45%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.93 g

0.96%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.92857142857143 g of Fat per 100 calories, which is 0.96% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.19 g

0.6%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.19285714285714 g of Saturated Fat per 100 calories, which is 0.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.24 g

15%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.24285714285714 g of Omega 3 per 100 calories, which is 15% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.15 g

0.88%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.15 g of Omega 6 per 100 calories, which is 0.88% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate21.2 g

16.3%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 21.214285714286 g of Carbohydrate per 100 calories, which is 16.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars12 g

16.7%

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 12.071428571429 g of Sugars per 100 calories, which is 16.7% 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

Fiber9.3 g

24.4%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 9.2857142857143 g of Fiber per 100 calories, which is 24.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.2 g

14.7%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 8.2142857142857 g of Protein per 100 calories, which is 14.7% 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 A64.3 μg

7.14%

RAE, retinol activity equivalents

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 64.285714285714 μg of Vitamin A per 100 calories, which is 7.14% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.29 mg

24.4%

Thiamine

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.29285714285714 mg of Vitamin B1 per 100 calories, which is 24.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.29 mg

22%

Riboflavin

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.28571428571429 mg of Vitamin B2 per 100 calories, which is 22% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.76 mg

17.2%

Niacin, nicotinic acid, niacinamide

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 2.7571428571429 mg of Vitamin B3 per 100 calories, which is 17.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.9 mg

38%

Pantothenic acid

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 1.8928571428571 mg of Vitamin B5 per 100 calories, which is 38% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.32 mg

24.7%

Pyridoxine

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.32142857142857 mg of Vitamin B6 per 100 calories, which is 24.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B957 μg

14.3%

Folates and Folic Acid

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 57.142857142857 μg of Vitamin B9 per 100 calories, which is 14.3% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C26.4 mg

29.4%

Ascorbic acid

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 26.428571428571 mg of Vitamin C per 100 calories, which is 29.4% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.86 mg

5.7%

Tocopherols and Tocotrienols

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.85714285714286 mg of Vitamin E per 100 calories, which is 5.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K30 μg

25%

Phytomenadione or phylloquinone

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 30 μg of Vitamin K per 100 calories, which is 25% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

Calcium121 mg

12%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 121.42857142857 mg of Calcium per 100 calories, which is 12% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.34 mg

37.3%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 0.33571428571429 mg of Copper per 100 calories, which is 37.3% 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

Iron3.43 mg

43%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 3.4285714285714 mg of Iron per 100 calories, which is 43% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium93 mg

22%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 92.857142857143 mg of Magnesium per 100 calories, which is 22% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.64 mg

71.4%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 1.6428571428571 mg of Manganese per 100 calories, which is 71.4% 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

Phosphorus179 mg

25.5%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 178.57142857143 mg of Phosphorus per 100 calories, which is 25.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1386 mg

40.8%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 1385.7142857143 mg of Potassium per 100 calories, which is 40.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.43 μg

2.6%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 1.4285714285714 μg of Selenium per 100 calories, which is 2.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1700 mg

113%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 1700 mg of Sodium per 100 calories, which is 113% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.43 mg

13%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 1.4285714285714 mg of Zinc per 100 calories, which is 13% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water677 g

18.3%

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 676.71428571429 g of Water per 100 calories, which is 18.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt:

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

Minerals in 100 calories of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt:

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

Macronutrients in 100 calories of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt:

100 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt is an excellent source of Fiber.
It has a good amount of Omega 3, Carbohydrate, Sugars and Protein.
While 100 calories of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

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

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Food Info

Nutrients in 100 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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