Nutrients in 500 calories of Zucchini Summer Squash with Skin

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

Weight per 500 Calories

Zucchini Summer Squash with Skin

2941g

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

Macros Ratio

Protein Fat Carbs

24%

14%

62%

500 kcal ▼

Macro Nutrients

Zucchini Summer Squash with Skin

Energy500 kcal

17.2%

Raw Zucchini Summer Squash with Skin has 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

Fat9.4 g

9.7%

Raw Zucchini Summer Squash with Skin has 9.4117647058824 g of Fat per 500 calories, which is 9.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.47 g

7.72%

Raw Zucchini Summer Squash with Skin has 2.4705882352941 g of Saturated Fat per 500 calories, which is 7.72% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.8 g

112%

Raw Zucchini Summer Squash with Skin has 1.7941176470588 g of Omega 3 per 500 calories, which is 112% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.88 g

5.2%

Raw Zucchini Summer Squash with Skin has 0.88235294117647 g of Omega 6 per 500 calories, which is 5.2% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate91 g

70.4%

Raw Zucchini Summer Squash with Skin has 91.470588235294 g of Carbohydrate per 500 calories, which is 70.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars73.5 g

101%

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

Raw Zucchini Summer Squash with Skin has 73.529411764706 g of Sugars per 500 calories, which is 101% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose40.6 g

56%

≤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 40.588235294118 g of Fructose per 500 calories, which is 56% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose31.5 g

Raw Zucchini Summer Squash with Skin has 31.470588235294 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.47 g

Raw Zucchini Summer Squash with Skin has 1.4705882352941 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber29.4 g

77.4%

Raw Zucchini Summer Squash with Skin has 29.411764705882 g of Fiber per 500 calories, which is 77.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein35.6 g

63.6%

Raw Zucchini Summer Squash with Skin has 35.588235294118 g of Protein per 500 calories, which is 63.6% 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 A294 μg

32.7%

RAE, retinol activity equivalents

Raw Zucchini Summer Squash with Skin has 294.11764705882 μg of Vitamin A per 500 calories, which is 32.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.32 mg

110%

Thiamine

Raw Zucchini Summer Squash with Skin has 1.3235294117647 mg of Vitamin B1 per 500 calories, which is 110% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.76 mg

213%

Riboflavin

Raw Zucchini Summer Squash with Skin has 2.7647058823529 mg of Vitamin B2 per 500 calories, which is 213% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B313.3 mg

83%

Niacin, nicotinic acid, niacinamide

Raw Zucchini Summer Squash with Skin has 13.264705882353 mg of Vitamin B3 per 500 calories, which is 83% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B56 mg

120%

Pantothenic acid

Raw Zucchini Summer Squash with Skin has 6 mg of Vitamin B5 per 500 calories, which is 120% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B64.8 mg

369%

Pyridoxine

Raw Zucchini Summer Squash with Skin has 4.7941176470588 mg of Vitamin B6 per 500 calories, which is 369% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9706 μg

176%

Folates and Folic Acid

Raw Zucchini Summer Squash with Skin has 705.88235294118 μg of Vitamin B9 per 500 calories, which is 176% 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 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 C526 mg

585%

Ascorbic acid

Raw Zucchini Summer Squash with Skin has 526.47058823529 mg of Vitamin C per 500 calories, which is 585% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.53 mg

23.5%

Tocopherols and Tocotrienols

Raw Zucchini Summer Squash with Skin has 3.5294117647059 mg of Vitamin E per 500 calories, which is 23.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K126 μg

105%

Phytomenadione or phylloquinone

Raw Zucchini Summer Squash with Skin has 126.47058823529 μg of Vitamin K per 500 calories, which is 105% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Zucchini Summer Squash with Skin

Calcium471 mg

47%

Raw Zucchini Summer Squash with Skin has 470.58823529412 mg of Calcium per 500 calories, which is 47% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.56 mg

173%

Raw Zucchini Summer Squash with Skin has 1.5588235294118 mg of Copper per 500 calories, which is 173% 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

136%

Raw Zucchini Summer Squash with Skin has 10.882352941176 mg of Iron per 500 calories, which is 136% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium529 mg

126%

Raw Zucchini Summer Squash with Skin has 529.41176470588 mg of Magnesium per 500 calories, which is 126% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.2 mg

226%

Raw Zucchini Summer Squash with Skin has 5.2058823529412 mg of Manganese per 500 calories, which is 226% 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

Phosphorus1118 mg

160%

Raw Zucchini Summer Squash with Skin has 1117.6470588235 mg of Phosphorus per 500 calories, which is 160% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium7676 mg

226%

Raw Zucchini Summer Squash with Skin has 7676.4705882353 mg of Potassium per 500 calories, which is 226% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.9 μg

10.7%

Raw Zucchini Summer Squash with Skin has 5.8823529411765 μg of Selenium per 500 calories, which is 10.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium235 mg

15.7%

Raw Zucchini Summer Squash with Skin has 235.29411764706 mg of Sodium per 500 calories, which is 15.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc9.4 mg

85.6%

Raw Zucchini Summer Squash with Skin has 9.4117647058824 mg of Zinc per 500 calories, which is 85.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2788 g

75.3%

Raw Zucchini Summer Squash with Skin has 2787.9411764706 g of Water per 500 calories, which is 75.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Zucchini Summer Squash with Skin:

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

Minerals in 500 calories of Raw Zucchini Summer Squash with Skin:

500 calories of Zucchini Summer Squash with Skin 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 and Sodium.

Macronutrients in 500 calories of Raw Zucchini Summer Squash with Skin:

500 calories of Zucchini Summer Squash with Skin has outstanding amounts of Omega 3 and Sugars.
It is an excellent source of Carbohydrate, Fructose, Fiber and Protein.
It also has a good amount of Fat and Saturated Fat.
This vegetable has some 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 500 calories of Zucchini Summer Squash with Skin

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Zucchini Summer Squash with Skin with: