Nutrients in 300 calories of Summer Squash

Raw All Varieties Summer Squash (Cucurbita spp.).

Weight per 300 Calories

Summer Squash

1875g

Raw All Varieties Summer Squash has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

24%

68%

300 kcal ▼

Macro Nutrients

Summer Squash

Energy300 kcal

10.3%

Raw All Varieties Summer Squash 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

Fat3.38 g

3.48%

Raw All Varieties Summer Squash have 3.375 g of Fat per 300 calories, which is 3.48% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.83 g

2.58%

Raw All Varieties Summer Squash have 0.825 g of Saturated Fat per 300 calories, which is 2.58% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.05 g

65.6%

Raw All Varieties Summer Squash have 1.05 g of Omega 3 per 300 calories, which is 65.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.62 g

3.64%

Raw All Varieties Summer Squash have 0.61875 g of Omega 6 per 300 calories, which is 3.64% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw All Varieties Summer Squash 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 g

48.3%

Raw All Varieties Summer Squash have 62.8125 g of Carbohydrate per 300 calories, which is 48.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars41.3 g

57%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw All Varieties Summer Squash have 41.25 g of Sugars per 300 calories, which is 57% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose18 g

24.6%

≤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]

Raw All Varieties Summer Squash have 17.8125 g of Fructose per 300 calories, which is 24.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose14 g

Raw All Varieties Summer Squash have 14.0625 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.56 g

Raw All Varieties Summer Squash have 0.5625 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber20.6 g

54.3%

Raw All Varieties Summer Squash have 20.625 g of Fiber per 300 calories, which is 54.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein22.7 g

40.5%

Raw All Varieties Summer Squash have 22.6875 g of Protein per 300 calories, which is 40.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Summer Squash

Vitamin A188 μg

21%

RAE, retinol activity equivalents

Raw All Varieties Summer Squash have 187.5 μg of Vitamin A per 300 calories, which is 21% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.9 mg

75%

Thiamine

Raw All Varieties Summer Squash have 0.9 mg of Vitamin B1 per 300 calories, which is 75% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.66 mg

205%

Riboflavin

Raw All Varieties Summer Squash have 2.6625 mg of Vitamin B2 per 300 calories, which is 205% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.13 mg

57%

Niacin, nicotinic acid, niacinamide

Raw All Varieties Summer Squash have 9.13125 mg of Vitamin B3 per 300 calories, which is 57% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.9 mg

58%

Pantothenic acid

Raw All Varieties Summer Squash have 2.90625 mg of Vitamin B5 per 300 calories, which is 58% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B64.1 mg

314%

Pyridoxine

Raw All Varieties Summer Squash have 4.0875 mg of Vitamin B6 per 300 calories, which is 314% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9544 μg

136%

Folates and Folic Acid

Raw All Varieties Summer Squash have 543.75 μg of Vitamin B9 per 300 calories, which is 136% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw All Varieties Summer Squash 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 C319 mg

354%

Ascorbic acid

Raw All Varieties Summer Squash have 318.75 mg of Vitamin C per 300 calories, which is 354% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw All Varieties Summer Squash 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 E2.25 mg

15%

Tocopherols and Tocotrienols

Raw All Varieties Summer Squash have 2.25 mg of Vitamin E per 300 calories, which is 15% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K56.3 μg

47%

Phytomenadione or phylloquinone

Raw All Varieties Summer Squash have 56.25 μg of Vitamin K per 300 calories, which is 47% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Summer Squash

Calcium281 mg

28%

Raw All Varieties Summer Squash have 281.25 mg of Calcium per 300 calories, which is 28% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.96 mg

106%

Raw All Varieties Summer Squash have 0.95625 mg of Copper per 300 calories, which is 106% 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

Iron6.56 mg

82%

Raw All Varieties Summer Squash have 6.5625 mg of Iron per 300 calories, which is 82% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium319 mg

76%

Raw All Varieties Summer Squash have 318.75 mg of Magnesium per 300 calories, which is 76% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.3 mg

143%

Raw All Varieties Summer Squash have 3.28125 mg of Manganese per 300 calories, which is 143% 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

Phosphorus713 mg

102%

Raw All Varieties Summer Squash have 712.5 mg of Phosphorus per 300 calories, which is 102% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4913 mg

144%

Raw All Varieties Summer Squash have 4912.5 mg of Potassium per 300 calories, which is 144% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.75 μg

6.8%

Raw All Varieties Summer Squash have 3.75 μg of Selenium per 300 calories, which is 6.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium37.5 mg

2.5%

Raw All Varieties Summer Squash have 37.5 mg of Sodium per 300 calories, which is 2.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.44 mg

49.4%

Raw All Varieties Summer Squash have 5.4375 mg of Zinc per 300 calories, which is 49.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1775 g

48%

Raw All Varieties Summer Squash have 1774.5 g of Water per 300 calories, which is 48% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw All Varieties Summer Squash:

300 calories of Summer Squash has outstanding amounts of Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 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 Raw All Varieties Summer Squash:

300 calories of Summer Squash has outstanding amounts of Copper, Iron, Manganese, Phosphorus and Potassium.
It is an excellent source of Calcium, Magnesium and Zinc.
It also has some Selenium and Sodium.

Macronutrients in 300 calories of Raw All Varieties Summer Squash:

300 calories of Summer Squash is an excellent source of Omega 3, Carbohydrate, Sugars, Fructose, Fiber and Protein.
It has some Fat, Saturated Fat and Omega 6.
It has no Glucose and Sucrose.

Compare Raw All Varieties Summer Squash with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Summer Squash

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw All Varieties Summer Squash with: