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Nutrients in 100 Calories ofAll Varieties Summer Squash

Raw All Varieties Summer Squash (Cucurbita spp.).
rawfreshwhole

Weight per 100 Calories

All Varieties Summer Squash
625g

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

Macros Ratio

ProteinsFatsCarbs
30%
10%
60%

Vitamins

100 kcalRDA for Men 19-30 years
All Varieties Summer Squash
Vitamin A62.5 μg
6.94%
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 19-30 years
Thiamine0.3 mg
25%
Raw All Varieties Summer Squash have 0.3 mg of Thiamine per 100 Calories, which is 25% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.89 mg
68%
Raw All Varieties Summer Squash have 0.888 mg of Vitamin B2 per 100 Calories, which is 68% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B33.04 mg
19%
Raw All Varieties Summer Squash have 3.044 mg of Vitamin B3 per 100 Calories, which is 19% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B61.36 mg
105%
Raw All Varieties Summer Squash have 1.363 mg of Vitamin B6 per 100 Calories, which is 105% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
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 19-30 years
Vitamin C106 mg
118%
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 19-30 years
Vitamin D0 IU
0%
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 19-30 years
Vitamin E0.75 mg
5%
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 19-30 years
Vitamin K18.8 μg
15.6%
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 19-30 years
Folate181 μg
45%
Raw All Varieties Summer Squash have 181.25 μg of Folate per 100 Calories, which is 45% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
All Varieties 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 19-30 years
Copper0.32 mg
35%
Raw All Varieties Summer Squash have 0.319 mg of Copper per 100 Calories, which is 35% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron2.2 mg
27%
Raw All Varieties Summer Squash have 2.188 mg of Iron per 100 Calories, which is 27% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium106 mg
26.6%
Raw All Varieties Summer Squash have 106.25 mg of Magnesium per 100 Calories, which is 26.6% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese1.1 mg
47.6%
Raw All Varieties Summer Squash have 1.094 mg of Manganese per 100 Calories, which is 47.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
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 19-30 years
Potassium1638 mg
35%
Raw All Varieties Summer Squash have 1637.5 mg of Potassium per 100 Calories, which is 35% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 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 19-30 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 19-30 years
Zinc1.8 mg
16%
Raw All Varieties Summer Squash have 1.813 mg of Zinc per 100 Calories, which is 16% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 Calories of Raw All Varieties Summer Squash:
100 Calories of All Varieties Summer Squash has outstanding amounts of Vitamin B6 and Vitamin C.
It is an excellent source of Thiamine, Vitamin B2 and Folate. It also has a good amount of Vitamin B3 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 All Varieties 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.

Macro Nutrients

100 kcalRDA for Men 19-30 years
All Varieties Summer Squash
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 19-30 years
Protein7.56 g
13.5%
Raw All Varieties Summer Squash have 7.563 g of Protein per 100 Calories, which is 13.5% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate21 g
16%
Raw All Varieties Summer Squash have 20.938 g of Carbohydrate per 100 Calories, which is 16% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
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 19-30 years
Sugars13.8 g
19%
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 19-30 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 19-30 years
Cholesterol0 mg
0%
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 19-30 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 19-30 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 19-30 years
Omega 60.21 g
1.2%
Raw All Varieties Summer Squash have 0.206 g of Omega 6 per 100 Calories, which is 1.2% of the Recommended Dietary Allowance of 17g per day for Men 19-30 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 19-30 years
Macronutrients in 100 Calories of Raw All Varieties Summer Squash:
100 Calories of All Varieties Summer Squash is an excellent source of Omega 3. It has a good amount of Protein, Carbohydrate, Sugars and Fiber. The product has trace amounts of Fat, Saturated Fat and Omega 6.