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Nutrients in 100 Calories ofZucchini Summer Squash with Skin

Raw Zucchini Summer Squash with Skin.
rawfreshwhole

Weight per 100 Calories

Zucchini Summer Squash with Skin
588g

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

Macros Ratio

ProteinsFatsCarbs
28%
17%
55%

Vitamins

100 kcalRDA for Men 19-30 years
Zucchini Summer Squash with Skin
Vitamin A59 μg
6.54%
Raw Zucchini Summer Squash with Skin has 58.824 μg of Vitamin A per 100 Calories, which is 6.54% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.27 mg
22%
Raw Zucchini Summer Squash with Skin has 0.265 mg of Thiamine per 100 Calories, which is 22% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.55 mg
42.5%
Raw Zucchini Summer Squash with Skin has 0.553 mg of Vitamin B2 per 100 Calories, which is 42.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B32.65 mg
16.6%
Raw Zucchini Summer Squash with Skin has 2.653 mg of Vitamin B3 per 100 Calories, which is 16.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.96 mg
73.8%
Raw Zucchini Summer Squash with Skin has 0.959 mg of Vitamin B6 per 100 Calories, which is 73.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Raw Zucchini Summer Squash with Skin has 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 C105 mg
117%
Raw Zucchini Summer Squash with Skin has 105.294 mg of Vitamin C per 100 Calories, which is 117% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Raw Zucchini Summer Squash with Skin has 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 E0.71 mg
4.7%
Raw Zucchini Summer Squash with Skin has 0.706 mg of Vitamin E per 100 Calories, which is 4.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K25 μg
21%
Raw Zucchini Summer Squash with Skin has 25.294 μg of Vitamin K per 100 Calories, which is 21% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate141 μg
35%
Raw Zucchini Summer Squash with Skin has 141.176 μg of Folate per 100 Calories, which is 35% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Zucchini Summer Squash with Skin
Calcium94 mg
9.4%
Raw Zucchini Summer Squash with Skin has 94.118 mg of Calcium per 100 Calories, which is 9.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.31 mg
34.7%
Raw Zucchini Summer Squash with Skin has 0.312 mg of Copper per 100 Calories, which is 34.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron2.18 mg
27%
Raw Zucchini Summer Squash with Skin has 2.176 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%
Raw Zucchini Summer Squash with Skin has 105.882 mg of Magnesium per 100 Calories, which is 26% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese1.04 mg
45%
Raw Zucchini Summer Squash with Skin has 1.041 mg of Manganese per 100 Calories, which is 45% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus224 mg
32%
Raw Zucchini Summer Squash with Skin has 223.529 mg of Phosphorus per 100 Calories, which is 32% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium1535 mg
32.7%
Raw Zucchini Summer Squash with Skin has 1535.294 mg of Potassium per 100 Calories, which is 32.7% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium1.18 μg
2.14%
Raw Zucchini Summer Squash with Skin has 1.176 μg of Selenium per 100 Calories, which is 2.14% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium47 mg
3.14%
Raw Zucchini Summer Squash with Skin has 47.059 mg of Sodium per 100 Calories, which is 3.14% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc1.9 mg
17%
Raw Zucchini Summer Squash with Skin has 1.882 mg of Zinc per 100 Calories, which is 17% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 Calories of Raw Zucchini Summer Squash with Skin:
100 Calories of Zucchini Summer Squash with Skin has outstanding amounts of Vitamin C.
It is an excellent source of Thiamine, Vitamin B2, Vitamin B6, Vitamin K and Folate. It also has a good amount of Vitamin B3. This vegetable has some Vitamin A and Vitamin E. It has no Vitamin B12 and Vitamin D.
Minerals in 100 Calories of Raw Zucchini Summer Squash with Skin:
100 Calories of Zucchini Summer Squash with Skin is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium. It has a good amount of Calcium and Zinc. It also has some Sodium. The product has trace amounts of Selenium.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Zucchini Summer Squash with Skin
Fat1.9 g
1.94%
Raw Zucchini Summer Squash with Skin has 1.882 g of Fat per 100 Calories, which is 1.94% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein7.1 g
12.7%
Raw Zucchini Summer Squash with Skin has 7.118 g of Protein per 100 Calories, which is 12.7% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate18 g
14%
Raw Zucchini Summer Squash with Skin has 18.294 g of Carbohydrate per 100 Calories, which is 14% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy100 kcal
3.45%
Raw Zucchini Summer Squash with Skin has 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
Sugars14.7 g
20%
Raw Zucchini Summer Squash with Skin has 14.706 g of Sugars per 100 Calories, which is 20% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber5.9 g
15%
Raw Zucchini Summer Squash with Skin has 5.882 g of Fiber per 100 Calories, which is 15% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Raw Zucchini Summer Squash with Skin has 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 Fat0.49 g
1.54%
Raw Zucchini Summer Squash with Skin has 0.494 g of Saturated Fat per 100 Calories, which is 1.54% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.36 g
22%
Raw Zucchini Summer Squash with Skin has 0.359 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 60.18 g
1.04%
Raw Zucchini Summer Squash with Skin has 0.176 g of Omega 6 per 100 Calories, which is 1.04% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water558 g
15%
Raw Zucchini Summer Squash with Skin has 557.588 g of Water per 100 Calories, which is 15% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 Calories of Raw Zucchini Summer Squash with Skin:
100 Calories of Zucchini Summer Squash with Skin is an excellent source of Sugars and Omega 3. It has a good amount of Protein, Carbohydrate and Fiber. The product has trace amounts of Fat, Saturated Fat and Omega 6.