Vegetables
al..as, ba..br, br..ca, ca..ca, ca..ch, ch..co, cr..fe, fi..ho, ho..le, le..no, ok..pa, pe..po, po..ra, ra..sp, sq..sq, sq..ta, ta..to, to..ya
| squash, summer, crookneck and straightneck (cooked) |
squash, summer, crookneck and straightneck (raw) |
squash, summer, scallop (cooked) |
squash, summer, scallop (raw) |
squash, summer, zucchini, with skin (cooked) |
squash, summer, zucchini, with skin (raw) |
squash, winter, acorn (baked) |
squash, winter, acorn (raw) |
squash, winter, butternut (baked) |
squash, winter, butternut (raw) |
|
| Serving Size | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g |
| Macronutrients | ||||||||||
| Calories (kcal) | 23 | 19 | 16 | 18 | 15 | 17 | 56 | 40 | 40 | 45 |
| Protein (g) | 1.04 (2%) | 1.01 (2%) | 1.03 (2%) | 1.20 (2%) | 1.14 (2%) | 1.21 (2%) | 1.12 (2%) | 0.80 (2%) | 0.90 (2%) | 1.00 (2%) |
| Total Fat (g) | 0.39 (1%) | 0.27 | 0.17 | 0.20 | 0.36 | 0.32 | 0.14 | 0.10 | 0.09 | 0.10 |
| Total Carbohydrates (g) | 3.79 | 3.88 | 3.30 | 3.84 | 2.69 | 3.11 | 14.58 | 10.42 | 10.49 | 11.69 |
| Dietary Fiber (g) | 1.1 (4%) | 1.0 (4%) | 1.9 (7%) | - | 1.0 (4%) | 1.0 (4%) | 4.4 (16%) | 1.5 (5%) | 3.2 (11%) | 2.0 (7%) |
| Sugar (g) | 2.48 | 3.53 | 1.50 | - | 1.71 | 2.50 | - | - | 1.97 | 2.20 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 11.6 (13%) | 19.3 (21%) | 10.8 (12%) | 18.0 (20%) | 12.9 (14%) | 17.9 (20%) | 10.8 (12%) | 11.0 (12%) | 15.1 (17%) | 21.0 (23%) |
| Thiamin (mg) | 0.043 (4%) | 0.051 (4%) | 0.051 (4%) | 0.070 (6%) | 0.035 (3%) | 0.045 (4%) | 0.167 (14%) | 0.140 (12%) | 0.072 (6%) | 0.100 (8%) |
| Riboflavin (mg) | 0.025 (2%) | 0.041 (3%) | 0.025 (2%) | 0.030 (2%) | 0.024 (2%) | 0.094 (7%) | 0.013 (1%) | 0.010 (1%) | 0.017 (1%) | 0.020 (2%) |
| Niacin (mg) | 0.507 (3%) | 0.448 (2%) | 0.464 (2%) | 0.600 (3%) | 0.510 (3%) | 0.451 (2%) | 0.881 (4%) | 0.700 (4%) | 0.969 (5%) | 1.200 (6%) |
| Pantothenic Acid (mg) | 0.323 (6%) | 0.160 (3%) | 0.079 (2%) | 0.102 (2%) | 0.288 (6%) | 0.204 (4%) | 0.504 (10%) | 0.400 (8%) | 0.359 (7%) | 0.400 (8%) |
| Vitamin B6 (mg) | 0.078 (5%) | 0.104 (6%) | 0.085 (5%) | 0.109 (6%) | 0.080 (5%) | 0.163 (10%) | 0.194 (11%) | 0.154 (9%) | 0.124 (7%) | 0.154 (9%) |
| Folate (mcg) | 23 (6%) | 19 (5%) | 21 (5%) | 30 (8%) | 28 (7%) | 24 (6%) | 19 (5%) | 17 (4%) | 19 (5%) | 27 (7%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 1117 (22%) | 150 (3%) | 85 (2%) | 110 (2%) | 1117 (22%) | 200 (4%) | 428 (9%) | 367 (7%) | 11155 (223%) | 10630 (213%) |
| Vitamin E (mg) | 0.12 | 0.13 | 0.12 | - | 0.12 | 0.12 | - | - | 1.29 (4%) | 1.44 (5%) |
| Vitamin K (mcg) | 4.4 (4%) | 3.2 (3%) | 3.5 (3%) | - | 4.2 (4%) | 4.3 (4%) | - | - | 1.0 (1%) | 1.1 (1%) |
| Minerals | ||||||||||
| Calcium (mg) | 22 (2%) | 21 (2%) | 15 (1%) | 19 (1%) | 18 (1%) | 16 (1%) | 44 (3%) | 33 (3%) | 41 (3%) | 48 (4%) |
| Iron (mg) | 0.37 (2%) | 0.44 (2%) | 0.33 (2%) | 0.40 (2%) | 0.37 (2%) | 0.37 (2%) | 0.93 (5%) | 0.70 (4%) | 0.60 (3%) | 0.70 (4%) |
| Magnesium (mg) | 16 (4%) | 20 (5%) | 19 (5%) | 23 (6%) | 19 (5%) | 18 (5%) | 43 (11%) | 32 (8%) | 29 (7%) | 34 (9%) |
| Phosphorus (mg) | 29 (2%) | 32 (3%) | 28 (2%) | 36 (3%) | 37 (3%) | 38 (3%) | 45 (4%) | 36 (3%) | 27 (2%) | 33 (3%) |
| Potassium (mg) | 177 (4%) | 222 (5%) | 140 (3%) | 182 (4%) | 264 (6%) | 261 (6%) | 437 (9%) | 347 (7%) | 284 (6%) | 352 (7%) |
| Sodium (mg) | 1 | 2 | 1 | 1 | 3 | 8 | 4 | 3 | 4 | 4 |
| Zinc (mg) | 0.22 (2%) | 0.29 (3%) | 0.24 (2%) | 0.29 (3%) | 0.33 (3%) | 0.32 (3%) | 0.17 (2%) | 0.13 (1%) | 0.13 (1%) | 0.15 (1%) |
| Copper (mg) | 0.065 (7%) | 0.092 (10%) | 0.083 (9%) | 0.102 (11%) | 0.052 (6%) | 0.053 (6%) | 0.086 (10%) | 0.065 (7%) | 0.065 (7%) | 0.072 (8%) |
| Manganese (mg) | 0.157 (7%) | 0.172 (7%) | 0.128 (6%) | 0.157 (7%) | 0.173 (8%) | 0.177 (8%) | 0.242 (11%) | 0.167 (7%) | 0.172 (7%) | 0.202 (9%) |
| Selenium (mcg) | 0.2 | 0.2 | 0.2 | 0.2 | 0.2 | 0.2 | 0.7 (1%) | 0.5 (1%) | 0.5 (1%) | 0.5 (1%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.064 | 0.093 | 0.035 | 0.041 | 0.072 | 0.084 | 0.029 | 0.021 | 0.019 | 0.021 |
| Monounsaturated Fat (g) | 0.023 | 0.013 | 0.013 | 0.015 | 0.029 | 0.011 | 0.010 | 0.007 | 0.007 | 0.007 |
| Polyunsaturated Fat (g) | 0.131 | 0.082 | 0.072 | 0.084 | 0.151 | 0.091 | 0.059 | 0.042 | 0.038 | 0.042 |
All vegetables marked as 'cooked' are
boiled, drained, without salt.
All vegetables marked as 'baked are baked without salt.
