Squash, summer, scallop, cooked, boiled, drained, without salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 75 / 100 How is this scored?

Composition

Energy

Protein 1.0 g · 4 kcal/100g
Fat 0.2 g · 2 kcal/100g
Carbs 3.3 g · 13 kcal/100g
Fiber 1.9 g
Water 95 g
Total energy 16 kcal

Energy is predominantly from carbs (70%); EFSA recommends 45–60% for a balanced diet

Fat quality 63 / 100 How is this scored?
Total fat
0.2g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-6
0.03g

Saturated fat is 2.0% of energy, within the WHO limit of 10%.

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 20 / 100 How is this scored?

Vitamins

Vitamin A 4 µg
Vitamin C 10.8 mg
Vitamin D 0.0 µg
Vitamin E 0.1 mg
Vitamin K 4 µg
Thiamin (B1) 0.05 mg
Riboflavin (B2) 0.03 mg
Niacin (B3) 0.5 mg
Pantothenic (B5) 0.1 mg
Vitamin B6 0.09 mg
Folate (B9) 21 µg
Vitamin B12 0.00 µg

Minerals

Calcium 15 mg
Iron 0.3 mg
Magnesium 19 mg
Phosphorus 28 mg
Potassium 140 mg
Sodium 1 mg
Zinc 0.2 mg
Copper 0.08 mg
Manganese 0.13 mg
Selenium 0.2 µg

Provides modest amounts of tracked micronutrients. Best is Vitamin C at 14% of EU NRV per 100 g.