Squash, summer, crookneck and straightneck, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 76 / 100 How is this scored?

Composition

Energy

Protein 1.0 g · 4 kcal/100g
Fat 0.3 g · 2 kcal/100g
Carbs 3.9 g · 16 kcal/100g
Fiber 1.0 g
Water 94 g
Total energy 19 kcal

Energy is predominantly from carbs (71%); EFSA recommends 45–60% for a balanced diet

Fat quality 78 / 100 How is this scored?
Total fat
0.3g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-3
0.04g
Omega-6
0.04g

Saturated fat is 4.4% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 0.9 (excellent, target ≤ 4).

Protein quality 92 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 92%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 99%
Tryptophan 100%
Valine 100%

Limiting amino acid is Leucine (92% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 25 / 100 How is this scored?

Vitamins

Vitamin A 8 µg
Vitamin C 19.3 mg
Vitamin D 0.0 µg
Vitamin E 0.1 mg
Vitamin K 3 µg
Thiamin (B1) 0.05 mg
Riboflavin (B2) 0.04 mg
Niacin (B3) 0.4 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.10 mg
Folate (B9) 19 µg
Vitamin B12 0.00 µg

Minerals

Calcium 21 mg
Iron 0.4 mg
Magnesium 20 mg
Phosphorus 32 mg
Potassium 222 mg
Sodium 2 mg
Zinc 0.3 mg
Copper 0.09 mg
Manganese 0.17 mg
Selenium 0.2 µg

Notable source of Vitamin C (24% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.