Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 69 / 100 How is this scored?

Composition

Energy

Protein 1.3 g · 5 kcal/100g
Fat 0.2 g · 2 kcal/100g
Carbs 5.5 g · 22 kcal/100g
Fiber 1.4 g
Water 92 g
Total energy 25 kcal

Energy is predominantly from carbs (76%); 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 1.4% of energy, within the WHO limit of 10%.

Protein quality 99 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 99%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Leucine (99% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 24 / 100 How is this scored?

Vitamins

Vitamin A 10 µg
Vitamin C 6.8 mg
Vitamin D 0.0 µg
Vitamin E 0.2 mg
Vitamin K 5 µg
Thiamin (B1) 0.04 mg
Riboflavin (B2) 0.05 mg
Niacin (B3) 0.4 mg
Pantothenic (B5) 0.1 mg
Vitamin B6 0.10 mg
Folate (B9) 13 µg
Vitamin B12 0.00 µg

Minerals

Calcium 20 mg
Iron 0.5 mg
Magnesium 27 mg
Phosphorus 41 mg
Potassium 253 mg
Sodium 242 mg
Zinc 0.3 mg
Copper 0.07 mg
Manganese 0.26 mg
Selenium 0.3 µg

Provides modest amounts of tracked micronutrients. Best is Manganese at 13% of EU NRV per 100 g.