Squash, summer, all varieties, cooked, boiled, drained, with salt 170125

Nutrient	amount		RDI	%	ranking
12:0	0.001	G			3544
14:0	0.001	G			5187
16:0	0.056	G			5604
16:1	0.001	G			5182
18:0	0.006	G			5675
18:1	0.021	G			5867
18:2	0.049	G			5701
18:3	0.082	G			2524
Alanine	0.048	G			4466
Arginine	0.038	G			4614
Ash	0.77	G			5798
Aspartic acid	0.111	G			4362
Caffeine	0	MG
Calcium, Ca	27	MG	1300	2.1%	3083
Carbohydrate, by difference	4.31	G			4364
Carotene, alpha	0	UG
Carotene, beta	127	UG			626
Cholesterol	0	MG
Choline, total	7.9	MG	550	1.4%	3450
Copper, Cu	0.103	MG	0.9	11.4%	2983
Cryptoxanthin, beta	0	UG
Cystine	0.01	G			4400
Energy	84	kJ			7323
Energy	20	KCAL			7318
Fatty acids, total monounsaturated	0.023	G			6124
Fatty acids, total polyunsaturated	0.131	G			5675
Fatty acids, total saturated	0.064	G			6031
Fatty acids, total trans	0	G
Fiber, total dietary	1.4	G			2456
Folate, DFE	20	UG			2168
Folate, total	20	UG			2310
Folic acid	0	UG
Glutamic acid	0.097	G			4645
Glycine	0.034	G			4490
Histidine	0.02	G			4531
Iron, Fe	0.36	MG	18	2%	6100
Isoleucine	0.033	G			4558
Leucine	0.053	G			4547
Lutein + zeaxanthin	2249	UG			71
Lycopene	0	UG
Lysine	0.05	G			4523
Magnesium, Mg	24	MG	420	5.7%	2684
Manganese, Mn	0.213	MG	2.3	9.3%	2137
Methionine	0.013	G			4522
Niacin	0.513	MG	16	3.2%	5418
Pantothenic acid	0.137	MG	5	2.7%	5054
Phenylalanine	0.032	G			4582
Phosphorus, P	39	MG	1250	3.1%	5686
Potassium, K	192	MG	3400	5.6%	4436
Proline	0.028	G			4587
Protein	0.91	G			6462
Retinol	0	UG
Riboflavin	0.041	MG	1.3	3.2%	5843
Selenium, Se	0.2	UG	55	0.4%	6019
Serine	0.037	G			4520
Sodium, Na	237	MG	1500	15.8%	2474
Sugars, total including NLEA	2.59	G			2400
Theobromine	0	MG
Thiamin	0.044	MG	1.2	3.7%	5116
Threonine	0.022	G			4665
Total lipid (fat)	0.31	G			6308
Tryptophan	0.008	G			4586
Tyrosine	0.024	G			4504
Valine	0.041	G			4558
Vitamin A, IU	212	IU			1691
Vitamin A, RAE	11	UG	900	1.2%	2403
Vitamin B-12	0	UG	2.4	0%
Vitamin B-12, added	0	UG
Vitamin B-6	0.065	MG	1.7	3.8%	5041
Vitamin B-9 (Folate, food)	20	UG	400	5%	1668
Vitamin C	5.5	MG	90	6.1%	1491
Vitamin D (D2 + D3)	0	UG
Vitamin D (D2 + D3), International Units	0	IU
Vitamin E (alpha-tocopherol)	0.14	MG			3896
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	3.5	UG			1501
Water	93.7	G			264
Zinc, Zn	0.39	MG	11	3.5%	5230

(click on the chart to show RDI graph)

note: All nutrient measurements shown are per 100 grams (about 3 1/2 ounces) of the selected food item.