Browsing: Z

Fruits

Zante Currant (Corinthian raisins)

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Essential OIls

Zedoary essential oil facts and benefits

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Health & Beauty

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Facts and Health Benefits of Zumba

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Herbs and Spices

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Za’atar health benefits

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Vegetables

Zucchini-Cucurbita pepo

Zucchini (Cucurbita pepo) is a widely cultivated summer squash in the family Cucurbitaceae which also…

Zucchini Scientific Classification

Scientific name	Cucurbita pepo
Kingdom	Plantae
Subkingdom	Tracheobionta
Order	Violales
Family	Cucurbitaceae
Genus	Cucurbita L.
Species	Cucurbita pepo L.
Super division	Spermatophyta
Division	Magnoliophyta
Class	Magnoliopsida
Sub Class	Dilleniidae

Nutritional value of Squash, summer, raw

Serving Size: 1 Cup Sliced, 113 g

Calories 18 Kcal. Calories from Fat 1.8 Kcal.

Proximity	Amount	% DV
Water	106.94 g	N/D
Energy	18 Kcal	N/D
Energy	78 kJ	N/D
Protein	1.37 g	2.74%
Total Fat (lipid)	0.2 g	0.57%
Ash	0.7 g	N/D
Carbohydrate	3.79 g	2.92%
Total dietary Fiber	1.2 g	3.16%
Total Sugars	2.49 g	N/D
Sucrose	0.03 g	N/D
Glucose (dextrose)	0.85 g	N/D
Fructose	1.07 g	N/D

Minerals	Amount	% DV
Calcium, Ca	17 mg	1.70%
Iron, Fe	0.4 mg	5.00%
Magnesium, Mg	19 mg	4.52%
Phosphorus, P	43 mg	6.14%
Potassium, K	296 mg	6.30%
Sodium, Na	2 mg	0.13%
Zinc, Zn	0.33 mg	3.00%
Copper, Cu	0.058 mg	6.44%
Manganese, Mn	0.198 mg	8.61%
Selenium, Se	0.2 µg	0.36%

Vitamins	Amount	% DV
Water soluble Vitamins
Vitamin B1 (Thiamin)	0.054 mg	4.50%
Vitamin B2 (Riboflavin)	0.16 mg	12.31%
Vitamin B3 (Niacin)	0.55 mg	3.44%
Vitamin B5 (Pantothenic acid)	0.175 mg	3.50%
Vitamin B6 (Pyridoxine)	0.246 mg	18.92%
Vitamin B9 (Folate)	33 µg	8.25%
Folic Acid	0 µg	N/D
Folate, food	33 µg	N/D
Folate, DEF	33 µg	N/D
Choline	7.6 mg	1.38%
Vitamin C (Ascorbic acid)	19.2 mg	21.33%
Fat soluble Vitamins
Vitamin A, RAE	11 µg	1.57%
Vitamin A, IU	226 IU	N/D
Beta Carotene	136 µg	N/D
Lutein + zeaxanthin	2401 µg	N/D
Vitamin E (alpha-tocopherol)	0.14 mg	0.93%
Vitamin K (phylloquinone)	3.4 µg	2.83%

Lipids	Amount	% DV
Fatty acids, total saturated	0.05 g	N/D
Lauric acid (dodecanoic acid) 12:00	0.001 g	N/D
Myristic acid 14:00(Tetradecanoic acid)	0.001 g	N/D
Palmitic acid 16:00 (Hexadecanoic acid)	0.043 g	N/D
Stearic acid 18:00 (Octadecanoic acid)	0.005 g	N/D
Fatty acids, total monounsaturated	0.018 g	N/D
Palmitoleic acid 16:1 (hexadecenoic acid)	0.001 g	N/D
Oleic acid 18:1 (octadecenoic acid)	0.016 g	N/D
Fatty acids, total polyunsaturated	0.101 g	N/D
Linoleic acid 18:2 (octadecadienoic acid)	0.037 g	N/D
Linolenic acid 18:3 (Octadecatrienoic acid)	0.063 g	N/D

Amino acids	Amount	% DV
Tryptophan	0.012 g	2.73%
Threonine	0.032 g	1.82%
Isoleucine	0.047 g	2.81%
Leucine	0.078 g	2.11%
Lysine	0.073 g	2.18%
Methionine	0.019 g	N/D
Cystine	0.014 g	N/D
Phenylalanine	0.046 g	N/D
Tyrosine	0.035 g	N/D
Valine	0.06 g	2.84%
Arginine	0.056 g	N/D
Histidine	0.028 g	2.27%
Alanine	0.07 g	N/D
Aspartic acid	0.163 g	N/D
Glutamic acid	0.142 g	N/D
Glycine	0.05 g	N/D
Proline	0.042 g	N/D
Serine	0.054 g	N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.

Source:
https://ndb.nal.usda.gov/

Nutritional value of Squash, summer, cooked, boiled, drained without salt

Serving Size: 1 Cup Sliced,180 g

Calories 36 Kcal. Calories from Fat 5.04 Kcal.

Proximity	Amount	% DV
Water	168.66 g	N/D
Energy	36 Kcal	N/D
Energy	151 kJ	N/D
Protein	1.64 g	3.28%
Total Fat (lipid)	0.56 g	1.60%
Ash	1.39 g	N/D
Carbohydrate	7.76 g	5.97%
Total dietary Fiber	2.5 g	6.58%
Total Sugars	4.66 g	N/D

Minerals	Amount	% DV
Calcium, Ca	49 mg	4.90%
Iron, Fe	0.65 mg	8.13%
Magnesium, Mg	43 mg	10.24%
Phosphorus, P	70 mg	10.00%
Potassium, K	346 mg	7.36%
Sodium, Na	2 mg	0.13%
Zinc, Zn	0.7 mg	6.36%
Copper, Cu	0.185 mg	20.56%
Manganese, Mn	0.383 mg	16.65%
Selenium, Se	0.4 µg	0.73%

Vitamins	Amount	% DV
Water soluble Vitamins
Vitamin B1 (Thiamin)	0.079 mg	6.58%
Vitamin B2 (Riboflavin)	0.074 mg	5.69%
Vitamin B3 (Niacin)	0.923 mg	5.77%
Vitamin B5 (Pantothenic acid)	0.247 mg	4.94%
Vitamin B6 (Pyridoxine)	0.117 mg	9.00%
Vitamin B9 (Folate)	36 µg	9.00%
Folic Acid	0 µg	N/D
Folate, food	36 µg	N/D
Folate, DEF	36 µg	N/D
Choline	14.2 mg	2.58%
Vitamin C (Ascorbic acid)	9.9 mg	11.00%
Fat soluble Vitamins
Vitamin A, RAE	20 µg	2.86%
Vitamin A, IU	382 IU	N/D
Beta Carotene	229 µg	N/D
Lutein + zeaxanthin	4048 µg	N/D
Vitamin E (alpha-tocopherol)	0.25 mg	1.67%
Vitamin K (phylloquinone)	6.3 µg	5.25%

Lipids	Amount	% DV
Fatty acids, total saturated	0.115 g	N/D
Lauric acid (dodecanoic acid) 12:00	0.002 g	N/D
Myristic acid 14:00(Tetradecanoic acid)	0.002 g	N/D
Palmitic acid 16:00 (Hexadecanoic acid)	0.101 g	N/D
Stearic acid 18:00 (Octadecanoic acid)	0.011 g	N/D
Fatty acids, total monounsaturated	0.041 g	N/D
Palmitoleic acid 16:1 (hexadecenoic acid)	0.002 g	N/D
Oleic acid 18:1 (octadecenoic acid)	0.038 g	N/D
Fatty acids, total polyunsaturated	0.236 g	N/D
Linoleic acid 18:2 (octadecadienoic acid)	0.088 g	N/D
Linolenic acid 18:3 (Octadecatrienoic acid)	0.148 g	N/D

Amino acids	Amount	% DV
Tryptophan	0.014 g	3.18%
Threonine	0.04 g	2.27%
Isoleucine	0.059 g	3.53%
Leucine	0.095 g	2.57%
Lysine	0.09 g	2.69%
Methionine	0.023 g	N/D
Cystine	0.018 g	N/D
Phenylalanine	0.058 g	N/D
Tyrosine	0.043 g	N/D
Valine	0.074 g	3.50%
Arginine	0.068 g	N/D
Histidine	0.036 g	2.92%
Alanine	0.086 g	N/D
Aspartic acid	0.2 g	N/D
Glutamic acid	0.175 g	N/D
Glycine	0.061 g	N/D
Proline	0.05 g	N/D
Serine	0.067 g	N/D

Source:
https://ndb.nal.usda.gov/

Nutritional value of Squash, summer, cooked, boiled, drained with salt

Serving Size: 1 Cup Slices, 180 g

Calories 36 Kcal. Calories from Fat 5.04 Kcal.

Proximity	Amount	% DV
Water	168.66 g	N/D
Energy	36 Kcal	N/D
Energy	151 kJ	N/D
Protein	1.64 g	3.28%
Total Fat (lipid)	0.56 g	1.60%
Ash	1.39 g	N/D
Carbohydrate	7.76 g	5.97%
Total dietary Fiber	2.5 g	6.58%
Total Sugars	4.66 g	N/D

Minerals	Amount	% DV
Calcium, Ca	49 mg	4.90%
Iron, Fe	0.65 mg	8.13%
Magnesium, Mg	43 mg	10.24%
Phosphorus, P	70 mg	10.00%
Potassium, K	346 mg	7.36%
Sodium, Na	427 mg	28.47%
Zinc, Zn	0.7 mg	6.36%
Copper, Cu	0.185 mg	20.56%
Manganese, Mn	0.383 mg	16.65%
Selenium, Se	0.4 µg	0.73%

Vitamins	Amount	% DV
Water soluble Vitamins
Vitamin B1 (Thiamin)	0.079 mg	6.58%
Vitamin B2 (Riboflavin)	0.074 mg	5.69%
Vitamin B3 (Niacin)	0.923 mg	5.77%
Vitamin B5 (Pantothenic acid)	0.247 mg	4.94%
Vitamin B6 (Pyridoxine)	0.117 mg	9.00%
Vitamin B9 (Folate)	36 µg	9.00%
Folic Acid	0 µg	N/D
Folate, food	36 µg	N/D
Folate, DEF	36 µg	N/D
Choline	14.2 mg	2.58%
Vitamin C (Ascorbic acid)	9.9 mg	11.00%
Fat soluble Vitamins
Vitamin A, RAE	20 µg	2.86%
Vitamin A, IU	382 IU	N/D
Beta Carotene	229 µg	N/D
Lutein + zeaxanthin	4048 µg	N/D
Vitamin E (alpha-tocopherol)	0.25 mg	1.67%
Vitamin K (phylloquinone)	6.3 µg	5.25%

Lipids	Amount	% DV
Fatty acids, total saturated	0.115 g	N/D
Lauric acid (dodecanoic acid) 12:00	0.002 g	N/D
Myristic acid 14:00(Tetradecanoic acid)	0.002 g	N/D
Palmitic acid 16:00 (Hexadecanoic acid)	0.101 g	N/D
Stearic acid 18:00 (Octadecanoic acid)	0.011 g	N/D
Fatty acids, total monounsaturated	0.041 g	N/D
Palmitoleic acid 16:1 (hexadecenoic acid)	0.002 g	N/D
Oleic acid 18:1 (octadecenoic acid)	0.038 g	N/D
Fatty acids, total polyunsaturated	0.236 g	N/D
Linoleic acid 18:2 (octadecadienoic acid)	0.088 g	N/D
Linolenic acid 18:3 (Octadecatrienoic acid)	0.148 g	N/D

Amino acids	Amount	% DV
Tryptophan	0.014 g	3.18%
Threonine	0.04 g	2.27%
Isoleucine	0.059 g	3.53%
Leucine	0.095 g	2.57%
Lysine	0.09 g	2.69%
Methionine	0.023 g	N/D
Cystine	0.018 g	N/D
Phenylalanine	0.058 g	N/D
Tyrosine	0.043 g	N/D
Valine	0.074 g	3.50%
Arginine	0.068 g	N/D
Histidine	0.036 g	2.92%
Alanine	0.086 g	N/D
Aspartic acid	0.2 g	N/D
Glutamic acid	0.175 g	N/D
Glycine	0.061 g	N/D
Proline	0.05 g	N/D
Serine	0.067 g	N/D

Source:
https://ndb.nal.usda.gov/

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