Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 90 / 100 How is this scored?

Composition

Energy

Protein 1.1 g · 5 kcal/100g
Fat 0.4 g · 3 kcal/100g
Carbs 2.7 g · 11 kcal/100g
Fiber 1.0 g
Water 95 g
Total energy 15 kcal

Macro balance aligns with EFSA guidelines (25% protein, 17% fat, 58% carbs)

Fat quality 63 / 100 How is this scored?
Total fat
0.4g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.2g
Omega-6
0.06g

Saturated fat is 4.3% of energy, within the WHO limit of 10%.

Protein quality 55 / 100 How is this scored?
Histidine 82%
Isoleucine 67%
Leucine 55%
Lysine 68%
Methionine + Cysteine 64%
Phenylalanine + Tyrosine 90%
Threonine 57%
Tryptophan 88%
Valine 65%

Limiting amino acid is Leucine (55% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 26 / 100 How is this scored?

Vitamins

Vitamin A 56 µg
Vitamin C 12.9 mg
Vitamin D 0.0 µg
Vitamin E 0.1 mg
Vitamin K 4 µg
Thiamin (B1) 0.04 mg
Riboflavin (B2) 0.02 mg
Niacin (B3) 0.5 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.08 mg
Folate (B9) 28 µg
Vitamin B12 0.00 µg

Minerals

Calcium 18 mg
Iron 0.4 mg
Magnesium 19 mg
Phosphorus 37 mg
Potassium 264 mg
Sodium 239 mg
Zinc 0.3 mg
Copper 0.05 mg
Manganese 0.17 mg
Selenium 0.2 µg

Provides modest amounts of tracked micronutrients. Best is Vitamin C at 16% of EU NRV per 100 g.