Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 85 / 100 How is this scored?

Composition

Energy

Protein 1.0 g · 4 kcal/100g
Fat 0.4 g · 4 kcal/100g
Carbs 3.8 g · 15 kcal/100g
Fiber 1.1 g
Water 94 g
Total energy 19 kcal

Energy is predominantly from carbs (66%); EFSA recommends 45–60% for a balanced diet

Fat quality 60 / 100 How is this scored?
Total fat
0.4g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-6
0.05g

Saturated fat is 3.0% of energy, within the WHO limit of 10%.

Protein quality 86 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 86%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 92%
Tryptophan 100%
Valine 100%

Limiting amino acid is Leucine (86% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 24 / 100 How is this scored?

Vitamins

Vitamin A 56 µg
Vitamin C 11.6 mg
Vitamin D 0.0 µg
Vitamin E 0.1 mg
Vitamin K 4 µg
Thiamin (B1) 0.04 mg
Riboflavin (B2) 0.03 mg
Niacin (B3) 0.5 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.08 mg
Folate (B9) 23 µg
Vitamin B12 0.00 µg

Minerals

Calcium 22 mg
Iron 0.4 mg
Magnesium 16 mg
Phosphorus 29 mg
Potassium 177 mg
Sodium 1 mg
Zinc 0.2 mg
Copper 0.07 mg
Manganese 0.16 mg
Selenium 0.2 µg

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