Nutrients in 100 calories of Summer Squash

Raw All Varieties Summer Squash (Cucurbita spp.).

Weight per 100 Calories

Summer Squash

625g

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

Macros Ratio

Protein Fat Carbs

24%

68%

100 kcal ▼

Macro Nutrients

Summer Squash

Energy100 kcal

3.45%

Raw All Varieties Summer Squash 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

Fat1.13 g

1.16%

Raw All Varieties Summer Squash have 1.125 g of Fat per 100 calories, which is 1.16% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.28 g

0.86%

Raw All Varieties Summer Squash have 0.275 g of Saturated Fat per 100 calories, which is 0.86% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.35 g

22%

Raw All Varieties Summer Squash have 0.35 g of Omega 3 per 100 calories, which is 22% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.21 g

1.2%

Raw All Varieties Summer Squash have 0.20625 g of Omega 6 per 100 calories, which is 1.2% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate21 g

16%

Raw All Varieties Summer Squash have 20.9375 g of Carbohydrate per 100 calories, which is 16% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars13.8 g

19%

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

Raw All Varieties Summer Squash have 13.75 g of Sugars per 100 calories, which is 19% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose5.94 g

8.2%

≤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 5.9375 g of Fructose per 100 calories, which is 8.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose4.7 g

Raw All Varieties Summer Squash have 4.6875 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.19 g

Raw All Varieties Summer Squash have 0.1875 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber6.88 g

18%

Raw All Varieties Summer Squash have 6.875 g of Fiber per 100 calories, which is 18% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.56 g

13.5%

Raw All Varieties Summer Squash have 7.5625 g of Protein per 100 calories, which is 13.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Summer Squash

Vitamin A62.5 μg

6.94%

RAE, retinol activity equivalents

Raw All Varieties Summer Squash have 62.5 μg of Vitamin A per 100 calories, which is 6.94% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.3 mg

25%

Thiamine

Raw All Varieties Summer Squash have 0.3 mg of Vitamin B1 per 100 calories, which is 25% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.89 mg

68.3%

Riboflavin

Raw All Varieties Summer Squash have 0.8875 mg of Vitamin B2 per 100 calories, which is 68.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.04 mg

19%

Niacin, nicotinic acid, niacinamide

Raw All Varieties Summer Squash have 3.04375 mg of Vitamin B3 per 100 calories, which is 19% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.97 mg

19.4%

Pantothenic acid

Raw All Varieties Summer Squash have 0.96875 mg of Vitamin B5 per 100 calories, which is 19.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.36 mg

105%

Pyridoxine

Raw All Varieties Summer Squash have 1.3625 mg of Vitamin B6 per 100 calories, which is 105% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9181 μg

45.3%

Folates and Folic Acid

Raw All Varieties Summer Squash have 181.25 μg of Vitamin B9 per 100 calories, which is 45.3% 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 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 C106 mg

118%

Ascorbic acid

Raw All Varieties Summer Squash have 106.25 mg of Vitamin C per 100 calories, which is 118% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.75 mg

Tocopherols and Tocotrienols

Raw All Varieties Summer Squash have 0.75 mg of Vitamin E per 100 calories, which is 5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K18.8 μg

15.6%

Phytomenadione or phylloquinone

Raw All Varieties Summer Squash have 18.75 μg of Vitamin K per 100 calories, which is 15.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Summer Squash

Calcium94 mg

9.38%

Raw All Varieties Summer Squash have 93.75 mg of Calcium per 100 calories, which is 9.38% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.32 mg

35.4%

Raw All Varieties Summer Squash have 0.31875 mg of Copper per 100 calories, which is 35.4% 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

Iron2.2 mg

27.3%

Raw All Varieties Summer Squash have 2.1875 mg of Iron per 100 calories, which is 27.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium106 mg

25.3%

Raw All Varieties Summer Squash have 106.25 mg of Magnesium per 100 calories, which is 25.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.1 mg

47.6%

Raw All Varieties Summer Squash have 1.09375 mg of Manganese per 100 calories, which is 47.6% 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

Phosphorus238 mg

34%

Raw All Varieties Summer Squash have 237.5 mg of Phosphorus per 100 calories, which is 34% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1638 mg

48%

Raw All Varieties Summer Squash have 1637.5 mg of Potassium per 100 calories, which is 48% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.25 μg

2.27%

Raw All Varieties Summer Squash have 1.25 μg of Selenium per 100 calories, which is 2.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium12.5 mg

0.83%

Raw All Varieties Summer Squash have 12.5 mg of Sodium per 100 calories, which is 0.83% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.8 mg

16.5%

Raw All Varieties Summer Squash have 1.8125 mg of Zinc per 100 calories, which is 16.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water592 g

16%

Raw All Varieties Summer Squash have 591.5 g of Water per 100 calories, which is 16% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw All Varieties Summer Squash:

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

Minerals in 100 calories of Raw All Varieties Summer Squash:

100 calories of Summer Squash is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium and Zinc.
The product has trace amounts of Selenium and Sodium.

Macronutrients in 100 calories of Raw All Varieties Summer Squash:

100 calories of Summer Squash is an excellent source of Omega 3.
It has a good amount of Carbohydrate, Sugars, Fructose, Fiber and Protein.
While 100 calories of product has trace amounts of 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 100 calories of Summer Squash

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw All Varieties Summer Squash with: