Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 69 / 100 How is this scored?

Composition

Energy

Protein 1.2 g · 5 kcal/100g
Fat 0.1 g · 1 kcal/100g
Carbs 3.6 g · 14 kcal/100g
Fiber 1.3 g
Water 95 g
Total energy 17 kcal

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

Fat quality 63 / 100 How is this scored?
Total fat
0.1g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-6
0.02g

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 18 / 100 How is this scored?

Vitamins

Vitamin A 9 µg
Vitamin C 3.7 mg
Vitamin D 0.0 µg
Vitamin E 0.1 mg
Vitamin K 4 µg
Thiamin (B1) 0.04 mg
Riboflavin (B2) 0.04 mg
Niacin (B3) 0.4 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.05 mg
Folate (B9) 8 µg
Vitamin B12 0.00 µg

Minerals

Calcium 17 mg
Iron 0.5 mg
Magnesium 13 mg
Phosphorus 25 mg
Potassium 194 mg
Sodium 2 mg
Zinc 0.2 mg
Copper 0.05 mg
Manganese 0.23 mg
Selenium 0.2 µg

Provides modest amounts of tracked micronutrients. Best is Manganese at 12% of EU NRV per 100 g.