Nutrients in 300 calories of Zucchini Summer Squash with Skin

Raw Zucchini Summer Squash with Skin, also known as Courgette.

Weight per 300 Calories

Zucchini Summer Squash with Skin

1765g

Raw Zucchini Summer Squash with Skin has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

24%

14%

62%

300 kcal ▼

Macro Nutrients

Zucchini Summer Squash with Skin

Energy300 kcal

10.3%

Raw Zucchini Summer Squash with Skin has 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

Fat5.65 g

5.82%

Raw Zucchini Summer Squash with Skin has 5.6470588235294 g of Fat per 300 calories, which is 5.82% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.5 g

4.63%

Raw Zucchini Summer Squash with Skin has 1.4823529411765 g of Saturated Fat per 300 calories, which is 4.63% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.08 g

67.3%

Raw Zucchini Summer Squash with Skin has 1.0764705882353 g of Omega 3 per 300 calories, which is 67.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.53 g

3.1%

Raw Zucchini Summer Squash with Skin has 0.52941176470588 g of Omega 6 per 300 calories, which is 3.1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Zucchini Summer Squash with Skin has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate55 g

42.2%

Raw Zucchini Summer Squash with Skin has 54.882352941176 g of Carbohydrate per 300 calories, which is 42.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars44 g

61%

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

Raw Zucchini Summer Squash with Skin has 44.117647058824 g of Sugars per 300 calories, which is 61% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose24.4 g

33.6%

≤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 Zucchini Summer Squash with Skin has 24.352941176471 g of Fructose per 300 calories, which is 33.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose19 g

Raw Zucchini Summer Squash with Skin has 18.882352941176 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.88 g

Raw Zucchini Summer Squash with Skin has 0.88235294117647 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber17.6 g

46.4%

Raw Zucchini Summer Squash with Skin has 17.647058823529 g of Fiber per 300 calories, which is 46.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein21.4 g

38%

Raw Zucchini Summer Squash with Skin has 21.352941176471 g of Protein per 300 calories, which is 38% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Zucchini Summer Squash with Skin

Vitamin A176 μg

19.6%

RAE, retinol activity equivalents

Raw Zucchini Summer Squash with Skin has 176.47058823529 μg of Vitamin A per 300 calories, which is 19.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.79 mg

66%

Thiamine

Raw Zucchini Summer Squash with Skin has 0.79411764705882 mg of Vitamin B1 per 300 calories, which is 66% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.66 mg

128%

Riboflavin

Raw Zucchini Summer Squash with Skin has 1.6588235294118 mg of Vitamin B2 per 300 calories, which is 128% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.96 mg

49.7%

Niacin, nicotinic acid, niacinamide

Raw Zucchini Summer Squash with Skin has 7.9588235294118 mg of Vitamin B3 per 300 calories, which is 49.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.6 mg

72%

Pantothenic acid

Raw Zucchini Summer Squash with Skin has 3.6 mg of Vitamin B5 per 300 calories, which is 72% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.88 mg

221%

Pyridoxine

Raw Zucchini Summer Squash with Skin has 2.8764705882353 mg of Vitamin B6 per 300 calories, which is 221% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9424 μg

106%

Folates and Folic Acid

Raw Zucchini Summer Squash with Skin has 423.52941176471 μg of Vitamin B9 per 300 calories, which is 106% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Zucchini Summer Squash with Skin has 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 C316 mg

351%

Ascorbic acid

Raw Zucchini Summer Squash with Skin has 315.88235294118 mg of Vitamin C per 300 calories, which is 351% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Zucchini Summer Squash with Skin has 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 E2.1 mg

14%

Tocopherols and Tocotrienols

Raw Zucchini Summer Squash with Skin has 2.1176470588235 mg of Vitamin E per 300 calories, which is 14% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K76 μg

63.2%

Phytomenadione or phylloquinone

Raw Zucchini Summer Squash with Skin has 75.882352941176 μg of Vitamin K per 300 calories, which is 63.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Zucchini Summer Squash with Skin

Calcium282 mg

28.2%

Raw Zucchini Summer Squash with Skin has 282.35294117647 mg of Calcium per 300 calories, which is 28.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.94 mg

104%

Raw Zucchini Summer Squash with Skin has 0.93529411764706 mg of Copper per 300 calories, which is 104% 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

Iron6.53 mg

81.6%

Raw Zucchini Summer Squash with Skin has 6.5294117647059 mg of Iron per 300 calories, which is 81.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium318 mg

75.6%

Raw Zucchini Summer Squash with Skin has 317.64705882353 mg of Magnesium per 300 calories, which is 75.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.12 mg

136%

Raw Zucchini Summer Squash with Skin has 3.1235294117647 mg of Manganese per 300 calories, which is 136% 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

Phosphorus671 mg

96%

Raw Zucchini Summer Squash with Skin has 670.58823529412 mg of Phosphorus per 300 calories, which is 96% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4606 mg

135%

Raw Zucchini Summer Squash with Skin has 4605.8823529412 mg of Potassium per 300 calories, which is 135% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.53 μg

6.4%

Raw Zucchini Summer Squash with Skin has 3.5294117647059 μg of Selenium per 300 calories, which is 6.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium141 mg

9.4%

Raw Zucchini Summer Squash with Skin has 141.17647058824 mg of Sodium per 300 calories, which is 9.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.65 mg

51.3%

Raw Zucchini Summer Squash with Skin has 5.6470588235294 mg of Zinc per 300 calories, which is 51.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1673 g

45.2%

Raw Zucchini Summer Squash with Skin has 1672.7647058824 g of Water per 300 calories, which is 45.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Zucchini Summer Squash with Skin:

300 calories of Zucchini Summer Squash with Skin has outstanding amounts of Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin K.
It also has a good amount of Vitamin A and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Zucchini Summer Squash with Skin:

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

Macronutrients in 300 calories of Raw Zucchini Summer Squash with Skin:

300 calories of Zucchini Summer Squash with Skin 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 Zucchini Summer Squash with Skin with:

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

Food Info

Nutrients in 300 calories of Zucchini Summer Squash with Skin

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Zucchini Summer Squash with Skin with: