Nutritional Information for Squash, summer, all varieties, raw
1.000 cup, sliced , 1.000 large , 1.000 medium , 1.000 slice , 1.000 small
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 cup, sliced 113.0 grams |
Max water at 56 servings. |
| Protein | 1.37 g |
2.45% |
137% |
| Total lipid (fat) | 0.20 g |
0.67% |
37% |
| Carbohydrate, by difference | 3.79 g |
1.26% |
71% |
| Energy (Calories) | 18.08 kcal |
0.9% |
51% |
| Fiber, total dietary | 1.24 g |
3.26% |
183% |
| Calcium, Ca | 16.95 mg |
1.7% |
95% |
| Iron, Fe | 0.40 mg |
5% |
281% |
| Magnesium, Mg | 19.21 mg |
4.8% |
269% |
| Phosphorus, P | 42.94 mg |
6.13% |
344% |
| Potassium, K | 296.06 mg |
6.3% |
353% |
| Sodium, Na | 2.26 mg |
0.15% |
8% |
| Zinc, Zn | 0.33 mg |
3% |
168% |
| Manganese, Mn | 0.20 mg |
8.7% |
488% |
| Selenium, Se | 0.23 mcg |
0.42% |
23% |
| Vitamin A, IU | 226.00 IU |
7.53% |
423% |
| Vitamin E (alpha-tocopherol) | 0.14 mg |
0.93% |
52% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 19.21 mg |
21.34% |
1198% |
| Thiamin | 0.05 mg |
4.17% |
234% |
| Riboflavin | 0.16 mg |
12.31% |
691% |
| Niacin | 0.55 mg |
3.44% |
193% |
| Pantothenic acid | 0.18 mg |
3.6% |
202% |
| Vitamin B-6 | 0.25 mg |
19.23% |
1079% |
| Folate, total | 32.77 mcg |
8.19% |
460% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 7.57 mg |
1.38% |
77% |
| Vitamin K (phylloquinone) | 3.39 mcg |
2.83% |
159% |
| Omega 6 | 0.04 g |
0.26% |
14% |
| Omega 3 | 0.06 g |
2.7% |
152% |
| Ash | 0.70 g |
|
|
| Sucrose | 0.03 g |
|
|
| Glucose (dextrose) | 0.85 g |
|
|
| Fructose | 1.07 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 106.94 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 77.97 kJ |
|
|
| Sugars, total | 2.49 g |
|
|
| Copper, Cu | 0.06 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 11.30 mcg_RAE |
|
|
| Carotene, beta | 135.60 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 2401.25 mcg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 32.77 mcg |
|
|
| Folate, DFE | 32.77 mcg_DFE |
|
|
| Tryptophan | 0.01 g |
|
|
| Threonine | 0.03 g |
|
|
| Isoleucine | 0.05 g |
|
|
| Leucine | 0.08 g |
|
|
| Lysine | 0.07 g |
|
|
| Methionine | 0.02 g |
|
|
| Cystine | 0.01 g |
|
|
| Phenylalanine | 0.05 g |
|
|
| Tyrosine | 0.04 g |
|
|
| Valine | 0.06 g |
|
|
| Arginine | 0.06 g |
|
|
| Histidine | 0.03 g |
|
|
| Alanine | 0.07 g |
|
|
| Aspartic acid | 0.16 g |
|
|
| Glutamic acid | 0.14 g |
|
|
| Glycine | 0.05 g |
|
|
| Proline | 0.04 g |
|
|
| Serine | 0.05 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.05 g |
|
|
| Fatty acids, total monounsaturated | 0.02 g |
|
|
| Fatty acids, total polyunsaturated | 0.10 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 large 323.0 grams |
Max water at 19 servings. |
| Protein | 3.91 g |
6.98% |
137% |
| Total lipid (fat) | 0.58 g |
1.93% |
38% |
| Carbohydrate, by difference | 10.82 g |
3.61% |
71% |
| Energy (Calories) | 51.68 kcal |
2.58% |
51% |
| Fiber, total dietary | 3.55 g |
9.34% |
183% |
| Calcium, Ca | 48.45 mg |
4.85% |
95% |
| Iron, Fe | 1.13 mg |
14.13% |
277% |
| Magnesium, Mg | 54.91 mg |
13.73% |
269% |
| Phosphorus, P | 122.74 mg |
17.53% |
344% |
| Potassium, K | 846.26 mg |
18.01% |
353% |
| Sodium, Na | 6.46 mg |
0.43% |
8% |
| Zinc, Zn | 0.94 mg |
8.55% |
168% |
| Manganese, Mn | 0.57 mg |
24.78% |
486% |
| Selenium, Se | 0.65 mcg |
1.18% |
23% |
| Vitamin A, IU | 646.00 IU |
21.53% |
423% |
| Vitamin E (alpha-tocopherol) | 0.39 mg |
2.6% |
51% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 54.91 mg |
61.01% |
1198% |
| Thiamin | 0.16 mg |
13.33% |
262% |
| Riboflavin | 0.46 mg |
35.38% |
695% |
| Niacin | 1.57 mg |
9.81% |
193% |
| Pantothenic acid | 0.50 mg |
10% |
196% |
| Vitamin B-6 | 0.70 mg |
53.85% |
1057% |
| Folate, total | 93.67 mcg |
23.42% |
460% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 21.64 mg |
3.93% |
77% |
| Vitamin K (phylloquinone) | 9.69 mcg |
8.08% |
158% |
| Omega 6 | 0.11 g |
0.71% |
14% |
| Omega 3 | 0.18 g |
8.11% |
159% |
| Ash | 2.00 g |
|
|
| Sucrose | 0.10 g |
|
|
| Glucose (dextrose) | 2.42 g |
|
|
| Fructose | 3.07 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 305.69 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 222.87 kJ |
|
|
| Sugars, total | 7.11 g |
|
|
| Copper, Cu | 0.16 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 32.30 mcg_RAE |
|
|
| Carotene, beta | 387.60 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 6863.75 mcg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 93.67 mcg |
|
|
| Folate, DFE | 93.67 mcg_DFE |
|
|
| Tryptophan | 0.04 g |
|
|
| Threonine | 0.09 g |
|
|
| Isoleucine | 0.14 g |
|
|
| Leucine | 0.22 g |
|
|
| Lysine | 0.21 g |
|
|
| Methionine | 0.05 g |
|
|
| Cystine | 0.04 g |
|
|
| Phenylalanine | 0.13 g |
|
|
| Tyrosine | 0.10 g |
|
|
| Valine | 0.17 g |
|
|
| Arginine | 0.16 g |
|
|
| Histidine | 0.08 g |
|
|
| Alanine | 0.20 g |
|
|
| Aspartic acid | 0.47 g |
|
|
| Glutamic acid | 0.41 g |
|
|
| Glycine | 0.14 g |
|
|
| Proline | 0.12 g |
|
|
| Serine | 0.16 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.14 g |
|
|
| Fatty acids, total monounsaturated | 0.05 g |
|
|
| Fatty acids, total polyunsaturated | 0.29 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 medium 196.0 grams |
Max water at 32 servings. |
| Protein | 2.37 g |
4.23% |
137% |
| Total lipid (fat) | 0.35 g |
1.17% |
38% |
| Carbohydrate, by difference | 6.57 g |
2.19% |
71% |
| Energy (Calories) | 31.36 kcal |
1.57% |
51% |
| Fiber, total dietary | 2.16 g |
5.68% |
184% |
| Calcium, Ca | 29.40 mg |
2.94% |
95% |
| Iron, Fe | 0.69 mg |
8.63% |
279% |
| Magnesium, Mg | 33.32 mg |
8.33% |
269% |
| Phosphorus, P | 74.48 mg |
10.64% |
344% |
| Potassium, K | 513.52 mg |
10.93% |
353% |
| Sodium, Na | 3.92 mg |
0.26% |
8% |
| Zinc, Zn | 0.57 mg |
5.18% |
168% |
| Manganese, Mn | 0.34 mg |
14.78% |
478% |
| Selenium, Se | 0.39 mcg |
0.71% |
23% |
| Vitamin A, IU | 392.00 IU |
13.07% |
423% |
| Vitamin E (alpha-tocopherol) | 0.24 mg |
1.6% |
52% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 33.32 mg |
37.02% |
1198% |
| Thiamin | 0.09 mg |
7.5% |
243% |
| Riboflavin | 0.28 mg |
21.54% |
697% |
| Niacin | 0.95 mg |
5.94% |
192% |
| Pantothenic acid | 0.30 mg |
6% |
194% |
| Vitamin B-6 | 0.43 mg |
33.08% |
1070% |
| Folate, total | 56.84 mcg |
14.21% |
460% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 13.13 mg |
2.39% |
77% |
| Vitamin K (phylloquinone) | 5.88 mcg |
4.9% |
158% |
| Omega 6 | 0.06 g |
0.39% |
12% |
| Omega 3 | 0.11 g |
4.95% |
160% |
| Ash | 1.22 g |
|
|
| Sucrose | 0.06 g |
|
|
| Glucose (dextrose) | 1.47 g |
|
|
| Fructose | 1.86 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 185.49 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 135.24 kJ |
|
|
| Sugars, total | 4.31 g |
|
|
| Copper, Cu | 0.10 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 19.60 mcg_RAE |
|
|
| Carotene, beta | 235.20 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 4165.00 mcg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 56.84 mcg |
|
|
| Folate, DFE | 56.84 mcg_DFE |
|
|
| Tryptophan | 0.02 g |
|
|
| Threonine | 0.05 g |
|
|
| Isoleucine | 0.08 g |
|
|
| Leucine | 0.14 g |
|
|
| Lysine | 0.13 g |
|
|
| Methionine | 0.03 g |
|
|
| Cystine | 0.02 g |
|
|
| Phenylalanine | 0.08 g |
|
|
| Tyrosine | 0.06 g |
|
|
| Valine | 0.10 g |
|
|
| Arginine | 0.10 g |
|
|
| Histidine | 0.05 g |
|
|
| Alanine | 0.12 g |
|
|
| Aspartic acid | 0.28 g |
|
|
| Glutamic acid | 0.25 g |
|
|
| Glycine | 0.09 g |
|
|
| Proline | 0.07 g |
|
|
| Serine | 0.09 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.09 g |
|
|
| Fatty acids, total monounsaturated | 0.03 g |
|
|
| Fatty acids, total polyunsaturated | 0.17 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 slice 9.9 grams |
Max cups at 64 servings. |
| Protein | 0.12 g |
0.21% |
14% |
| Total lipid (fat) | 0.02 g |
0.07% |
4% |
| Carbohydrate, by difference | 0.33 g |
0.11% |
7% |
| Energy (Calories) | 1.58 kcal |
0.08% |
5% |
| Fiber, total dietary | 0.11 g |
0.29% |
19% |
| Calcium, Ca | 1.49 mg |
0.15% |
10% |
| Iron, Fe | 0.03 mg |
0.38% |
24% |
| Magnesium, Mg | 1.68 mg |
0.42% |
27% |
| Phosphorus, P | 3.76 mg |
0.54% |
34% |
| Potassium, K | 25.94 mg |
0.55% |
35% |
| Sodium, Na | 0.20 mg |
0.01% |
1% |
| Zinc, Zn | 0.03 mg |
0.27% |
17% |
| Manganese, Mn | 0.02 mg |
0.87% |
56% |
| Selenium, Se | 0.02 mcg |
0.04% |
2% |
| Vitamin A, IU | 19.80 IU |
0.66% |
42% |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
0.07% |
4% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 1.68 mg |
1.87% |
119% |
| Thiamin | 0.00 mg |
0% |
0% |
| Riboflavin | 0.01 mg |
0.77% |
49% |
| Niacin | 0.05 mg |
0.31% |
20% |
| Pantothenic acid | 0.02 mg |
0.4% |
26% |
| Vitamin B-6 | 0.02 mg |
1.54% |
98% |
| Folate, total | 2.87 mcg |
0.72% |
46% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 0.66 mg |
0.12% |
8% |
| Vitamin K (phylloquinone) | 0.30 mcg |
0.25% |
16% |
| Omega 6 | 0.00 g |
0% |
0% |
| Omega 3 | 0.01 g |
0.45% |
29% |
| Ash | 0.06 g |
|
|
| Sucrose | 0.00 g |
|
|
| Glucose (dextrose) | 0.07 g |
|
|
| Fructose | 0.09 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 9.37 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 6.83 kJ |
|
|
| Sugars, total | 0.22 g |
|
|
| Copper, Cu | 0.01 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 0.99 mcg_RAE |
|
|
| Carotene, beta | 11.88 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 210.38 mcg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 2.87 mcg |
|
|
| Folate, DFE | 2.87 mcg_DFE |
|
|
| Tryptophan | 0.00 g |
|
|
| Threonine | 0.00 g |
|
|
| Isoleucine | 0.00 g |
|
|
| Leucine | 0.01 g |
|
|
| Lysine | 0.01 g |
|
|
| Methionine | 0.00 g |
|
|
| Cystine | 0.00 g |
|
|
| Phenylalanine | 0.00 g |
|
|
| Tyrosine | 0.00 g |
|
|
| Valine | 0.01 g |
|
|
| Arginine | 0.00 g |
|
|
| Histidine | 0.00 g |
|
|
| Alanine | 0.01 g |
|
|
| Aspartic acid | 0.01 g |
|
|
| Glutamic acid | 0.01 g |
|
|
| Glycine | 0.00 g |
|
|
| Proline | 0.00 g |
|
|
| Serine | 0.00 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.00 g |
|
|
| Fatty acids, total monounsaturated | 0.00 g |
|
|
| Fatty acids, total polyunsaturated | 0.01 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 small 118.0 grams |
Max water at 53 servings. |
| Protein | 1.43 g |
2.55% |
137% |
| Total lipid (fat) | 0.21 g |
0.7% |
38% |
| Carbohydrate, by difference | 3.95 g |
1.32% |
71% |
| Energy (Calories) | 18.88 kcal |
0.94% |
51% |
| Fiber, total dietary | 1.30 g |
3.42% |
184% |
| Calcium, Ca | 17.70 mg |
1.77% |
95% |
| Iron, Fe | 0.41 mg |
5.13% |
275% |
| Magnesium, Mg | 20.06 mg |
5.02% |
269% |
| Phosphorus, P | 44.84 mg |
6.41% |
344% |
| Potassium, K | 309.16 mg |
6.58% |
353% |
| Sodium, Na | 2.36 mg |
0.16% |
8% |
| Zinc, Zn | 0.34 mg |
3.09% |
166% |
| Manganese, Mn | 0.21 mg |
9.13% |
491% |
| Selenium, Se | 0.24 mcg |
0.44% |
23% |
| Vitamin A, IU | 236.00 IU |
7.87% |
423% |
| Vitamin E (alpha-tocopherol) | 0.14 mg |
0.93% |
50% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 20.06 mg |
22.29% |
1197% |
| Thiamin | 0.06 mg |
5% |
269% |
| Riboflavin | 0.17 mg |
13.08% |
703% |
| Niacin | 0.57 mg |
3.56% |
191% |
| Pantothenic acid | 0.18 mg |
3.6% |
193% |
| Vitamin B-6 | 0.26 mg |
20% |
1074% |
| Folate, total | 34.22 mcg |
8.56% |
460% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 7.91 mg |
1.44% |
77% |
| Vitamin K (phylloquinone) | 3.54 mcg |
2.95% |
158% |
| Omega 6 | 0.04 g |
0.26% |
14% |
| Omega 3 | 0.07 g |
3.15% |
169% |
| Ash | 0.73 g |
|
|
| Sucrose | 0.04 g |
|
|
| Glucose (dextrose) | 0.89 g |
|
|
| Fructose | 1.12 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 111.68 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 81.42 kJ |
|
|
| Sugars, total | 2.60 g |
|
|
| Copper, Cu | 0.06 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 11.80 mcg_RAE |
|
|
| Carotene, beta | 141.60 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 2507.50 mcg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 34.22 mcg |
|
|
| Folate, DFE | 34.22 mcg_DFE |
|
|
| Tryptophan | 0.01 g |
|
|
| Threonine | 0.03 g |
|
|
| Isoleucine | 0.05 g |
|
|
| Leucine | 0.08 g |
|
|
| Lysine | 0.08 g |
|
|
| Methionine | 0.02 g |
|
|
| Cystine | 0.01 g |
|
|
| Phenylalanine | 0.05 g |
|
|
| Tyrosine | 0.04 g |
|
|
| Valine | 0.06 g |
|
|
| Arginine | 0.06 g |
|
|
| Histidine | 0.03 g |
|
|
| Alanine | 0.07 g |
|
|
| Aspartic acid | 0.17 g |
|
|
| Glutamic acid | 0.15 g |
|
|
| Glycine | 0.05 g |
|
|
| Proline | 0.04 g |
|
|
| Serine | 0.06 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.05 g |
|
|
| Fatty acids, total monounsaturated | 0.02 g |
|
|
| Fatty acids, total polyunsaturated | 0.11 g |
|
|