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Summer squash nutrition chart, glycemic index and rich nutrients

Squash, summer, all varieties, raw
*all the values are displayed for the amount of 100 grams

What is Summer squash rich in: TOP 5 nutrients.

Summer squash
richer than 80% foods
richer than 66% foods
Rich in Folate, food
richer than 65% foods
Rich in Lutein + zeaxanthin
richer than 61% foods
Rich in Folate, total
richer than 58% foods
80% Vitamin C
66% Vitamin A
65% Folate, food
61% Lutein + zeaxanthin
58% Folate, total
Explanation: This food contains more Vitamin C than 80% of foods. More importantly, although there are several foods (20%) which contain more Vitamin C, this food itself is rich in Vitamin C more than it is in any other nutrient. Similarly it is relatively rich in Vitamin A, Folate, food, Lutein + zeaxanthin and Folate, total

Summer squash Glycemic index (GI)

32
Similar food data
45 Vegetable Vegetable
15 Cucumber Cucumber
15 Eggplant Eggplant

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 2%
1.21 g of 50 g
2%
Fats:
Daily Value: 0%
0.18 g of 65 g
0%
Carbs:
Daily Value: 1%
3.35 g of 300 g
1%
Water:
Daily Value: 5%
94.64 g of 2,000 g
5%
Other:
0.62 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 16
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 2mg
1%
TotalCarbohydrate 3g
4%
Dietary Fiber 1g
Total Sugars 2g
Includes 1g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 15mg 2%

Iron 0mg 0%

Potassium 262mg 7%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 15 mg of 1,000 mg 2%
Iron: 0.35 mg of 18 mg 2%
Magnesium: 17 mg of 400 mg 4%
Phosphorus: 38 mg of 1,000 mg 4%
Potassium: 262 mg of 3,500 mg 7%
Sodium: 2 mg of 2,400 mg 0%
Zinc: 0.29 mg of 15 mg 2%
Copper: 0.051 mg of 2 mg 3%
Manganese: 0.175 mg of 2 mg 9%
Selenium: 0.2 µg of 70 µg 0%
Choline: 6.7 mg of 550 mg 1%

Mineral chart - relative view

Potassium
262 mg
TOP 45%
Manganese
0.175 mg
TOP 53%
Calcium
15 mg
TOP 63%
Magnesium
17 mg
TOP 69%
Copper
0.051 mg
TOP 79%
Zinc
0.29 mg
TOP 80%
Phosphorus
38 mg
TOP 81%
Iron
0.35 mg
TOP 82%
Choline
6.7 mg
TOP 90%
Selenium
0.2 mg
TOP 94%
Sodium
2 mg
TOP 96%

Vitamin coverage chart

Vitamin A: 200 IU of 5,000 IU 4%
Vitamin E : 0.12 mg of 20 mg 1%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 17 mg of 60 mg 28%
Vitamin B1: 0.048 mg of 2 mg 3%
Vitamin B2: 0.142 mg of 2 mg 8%
Vitamin B3: 0.487 mg of 20 mg 2%
Vitamin B5: 0.155 mg of 10 mg 2%
Vitamin B6: 0.218 mg of 2 mg 11%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 3 µg of 80 µg 4%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin C
17 µg
TOP 20%
Vitamin A
200 µg
TOP 34%
Vitamin B6
0.218 µg
TOP 47%
Vitamin B2
0.142 µg
TOP 59%
Vitamin K
3 µg
TOP 60%
Vitamin B1
0.048 µg
TOP 73%
Vitamin B3
0.487 µg
TOP 79%
Vitamin E
0.12 µg
TOP 84%
Vitamin B5
0.155 µg
TOP 84%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 11 mg of 280 mg 4%
Threonine: 28 mg of 1,050 mg 3%
Isoleucine: 42 mg of 1,400 mg 3%
Leucine: 69 mg of 2,730 mg 3%
Lysine: 65 mg of 2,100 mg 3%
Methionine: 17 mg of 1,050 mg 2%
Phenylalanine: 41 mg of 1,750 mg 2%
Valine: 53 mg of 1,820 mg 3%
Histidine: 25 mg of 700 mg 4%

Fat type information

Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.