Nutrients in 500 calories of Summer Squash

Raw All Varieties Summer Squash (Cucurbita spp.).

Weight per 500 Calories

Summer Squash

3125g

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

Macros Ratio

Protein Fat Carbs

24%

68%

500 kcal ▼

Macro Nutrients

Summer Squash

Energy500 kcal

17.2%

Raw All Varieties Summer Squash have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.63 g

5.8%

Raw All Varieties Summer Squash have 5.625 g of Fat per 500 calories, which is 5.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.38 g

4.3%

Raw All Varieties Summer Squash have 1.375 g of Saturated Fat per 500 calories, which is 4.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.75 g

109%

Raw All Varieties Summer Squash have 1.75 g of Omega 3 per 500 calories, which is 109% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.03 g

6.07%

Raw All Varieties Summer Squash have 1.03125 g of Omega 6 per 500 calories, which is 6.07% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate105 g

80.5%

Raw All Varieties Summer Squash have 104.6875 g of Carbohydrate per 500 calories, which is 80.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars68.8 g

95%

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

Raw All Varieties Summer Squash have 68.75 g of Sugars per 500 calories, which is 95% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose29.7 g

41%

≤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 29.6875 g of Fructose per 500 calories, which is 41% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose23.4 g

Raw All Varieties Summer Squash have 23.4375 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.94 g

Raw All Varieties Summer Squash have 0.9375 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber34.4 g

90%

Raw All Varieties Summer Squash have 34.375 g of Fiber per 500 calories, which is 90% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein38 g

67.5%

Raw All Varieties Summer Squash have 37.8125 g of Protein per 500 calories, which is 67.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Summer Squash

Vitamin A313 μg

34.7%

RAE, retinol activity equivalents

Raw All Varieties Summer Squash have 312.5 μg of Vitamin A per 500 calories, which is 34.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.5 mg

125%

Thiamine

Raw All Varieties Summer Squash have 1.5 mg of Vitamin B1 per 500 calories, which is 125% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B24.44 mg

341%

Riboflavin

Raw All Varieties Summer Squash have 4.4375 mg of Vitamin B2 per 500 calories, which is 341% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B315.2 mg

95%

Niacin, nicotinic acid, niacinamide

Raw All Varieties Summer Squash have 15.21875 mg of Vitamin B3 per 500 calories, which is 95% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.84 mg

97%

Pantothenic acid

Raw All Varieties Summer Squash have 4.84375 mg of Vitamin B5 per 500 calories, which is 97% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B66.8 mg

524%

Pyridoxine

Raw All Varieties Summer Squash have 6.8125 mg of Vitamin B6 per 500 calories, which is 524% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9906 μg

227%

Folates and Folic Acid

Raw All Varieties Summer Squash have 906.25 μg of Vitamin B9 per 500 calories, which is 227% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C531 mg

590%

Ascorbic acid

Raw All Varieties Summer Squash have 531.25 mg of Vitamin C per 500 calories, which is 590% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.75 mg

25%

Tocopherols and Tocotrienols

Raw All Varieties Summer Squash have 3.75 mg of Vitamin E per 500 calories, which is 25% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K94 μg

78%

Phytomenadione or phylloquinone

Raw All Varieties Summer Squash have 93.75 μg of Vitamin K per 500 calories, which is 78% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Summer Squash

Calcium469 mg

47%

Raw All Varieties Summer Squash have 468.75 mg of Calcium per 500 calories, which is 47% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.6 mg

177%

Raw All Varieties Summer Squash have 1.59375 mg of Copper per 500 calories, which is 177% 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

Iron11 mg

137%

Raw All Varieties Summer Squash have 10.9375 mg of Iron per 500 calories, which is 137% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium531 mg

126%

Raw All Varieties Summer Squash have 531.25 mg of Magnesium per 500 calories, which is 126% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.47 mg

238%

Raw All Varieties Summer Squash have 5.46875 mg of Manganese per 500 calories, which is 238% 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

Phosphorus1188 mg

170%

Raw All Varieties Summer Squash have 1187.5 mg of Phosphorus per 500 calories, which is 170% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium8188 mg

241%

Raw All Varieties Summer Squash have 8187.5 mg of Potassium per 500 calories, which is 241% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6.25 μg

11.4%

Raw All Varieties Summer Squash have 6.25 μg of Selenium per 500 calories, which is 11.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium62.5 mg

4.17%

Raw All Varieties Summer Squash have 62.5 mg of Sodium per 500 calories, which is 4.17% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc9.06 mg

82.4%

Raw All Varieties Summer Squash have 9.0625 mg of Zinc per 500 calories, which is 82.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2958 g

80%

Raw All Varieties Summer Squash have 2957.5 g of Water per 500 calories, which is 80% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw All Varieties Summer Squash:

500 calories of Summer Squash has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C.
It is an excellent source of Vitamin A, Vitamin E and Vitamin K.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw All Varieties Summer Squash:

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

Macronutrients in 500 calories of Raw All Varieties Summer Squash:

500 calories of Summer Squash has outstanding amounts of Omega 3, Carbohydrate, Sugars and Fiber.
It is an excellent source of Fructose and Protein.
It also 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 500 calories of Summer Squash

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw All Varieties Summer Squash with: