Zucchini
Description
Zucchini, a summer squash, is a dark green, slender, oblong squash. This fruit, often used as a vegetable, contains a good amount of vitamin C and moderate amounts of potassium, magnesium, manganese and folic acid.
Available throughout the year, with peak supplies May through July.
Note: Good quality zucchini should have a shiny surface and be firm and free of physical injury. It should be immature with tender, edible rinds and seeds. Generally, the smaller the squash, the more tender will be the flesh, seeds and skin. Zucchini should not have yellowish areas, pits or dull skin as these are signs of old age.
Caloric Content
| 1 | 2 | 3 | |
| Calories: | 33 | 19 | |
| Protein: | .75 | 1.17 | 1.28 gm |
| Carbohydrates: | .89 | 7.81 | 3.99 gm |
| Fiber: | .29 | .58 | .62 gm |
| Total fats: | .09 | .13 | .15 gm |
| Saturated fats: | .019 | .026 | .030 gm |
| Unsaturated fats: | .046 | .063 | .073 gm |
| Cholesterol: | 0 | 0 | 0 mg |
1. Canned - 1/2 cup, 114 grams
2. Raw - 1/2 cup slices, 65 grams
3. Frozen, Boiled, Drained - 1/2 cup, 112 grams
Vitamin Content
| 1 | 2 | |
| Vitamin A: | 221 | 615 IU |
| Thiamine: | .046 | .048 mg |
| Vitamin B-2: | .020 | .046 mg |
| Vitamin B-6: | .058 | - mg |
| Vitamin B-12: | 0 | 0 mcg |
| Biotin: | - | - mcg |
| Niacin: | .260 | .602 mg |
| Pantothenic Acid: | .054 | - mg |
| Folic acid: | 14.4 | - mcg |
| Vitamin C: | 5.9 | 2.6 mg |
| Vitamin E: | - | - IU |
1. Canned - 1/2 cup, 114 grams
2. Raw - 1/2 cup slices, 65 grams
| 3 | USRDA | |
| Vitamin A: | 483 | 5000 IU |
| Thiamine: | .046 | 1.7 mg |
| Vitamin B-2: | .045 | 1.7 mg |
| Vitamin B-6: | .050 | 2.0 mg |
| Vitamin B-12: | 0 | 6 mcg |
| Biotin: | - | 300 mcg |
| Niacin: | .432 | 20 mg |
| Pantothenic Acid: | .297 | 10 mg |
| Folic acid: | 8.8 | 400 mcg |
| Vitamin C: | 4.1 | 60 mg |
| Vitamin E: | - | 30 IU |
3. Frozen, Boiled, Drained - 1/2 cup, 112 grams
Mineral Content
| 1 | 2 | |
| Calcium: | 10 | 19 mg |
| Copper: | .037 | .112 mg |
| Iron: | .28 | .78 mg |
| Magnesium: | 14 | 16 mg |
| Manganese: | .083 | - mg |
| Phosphorus: | 21 | 33 mg |
| Potassium: | 161 | 312 mg |
| Selenium: | - | - mcg |
| Sodium: | 2 | 427 mg |
| Zinc: | .13 | .29 mg |
1. Canned - 1/2 cup, 114 grams
2. Raw - 1/2 cup slices, 65 grams
| 3 | USRDA | |
| Calcium: | 19 | 1000 mg |
| Copper: | .053 | 2 mg |
| Iron: | .54 | 18 mg |
| Magnesium: | 14 | 400 mg |
| Manganese: | .258 | n/a mg |
| Phosphorus: | 28 | 1000 mg |
| Potassium: | 218 | n/a mg |
| Selenium: | - | n/a mcg |
| Sodium: | 2 | n/a mg |
| Zinc: | .22 | 15 mg |
3. Frozen, Boiled, Drained - 1/2 cup, 112 grams
Amino Acid Content
| 1 | 2 | 3 | |
| Tryptophan: | .007 | .010 | .011 gm |
| Threonine: | .018 | .029 | .031 gm |
| Isoleucine: | .027 | .042 | .046 gm |
| Leucine: | .044 | .068 | .075 gm |
| Lysine: | .042 | .065 | .072 gm |
| Methionine: | .011 | .017 | .018 gm |
| Cysteine: | .008 | .013 | .013 gm |
| Phenylalanine: | .027 | .041 | .045 gm |
| Tyrosine: | .020 | .031 | .035 gm |
| Valine: | .034 | .052 | .058 gm |
| Arginine: | .032 | .049 | .054 gm |
| Histidine: | .016 | .025 | .028 gm |
| Alanine: | .040 | .062 | .067 gm |
| Aspartic acid: | .092 | .143 | .157 gm |
| Glutamic acid: | .081 | .125 | .138 gm |
| Glycine: | .029 | .044 | .048 gm |
| Proline: | .023 | .036 | .040 gm |
| Serine: | .031 | .048 | .053 gm |
1. Canned - 1/2 cup, 114 gram
2. Raw - 1/2 cup slices, 65 grams
3. Frozen, Boiled, Drained - 1/2 cup, 112 grams
References
Produce Availability & Merchandising Guide. The Packer. 1989.
Rose, D.P. & P.W. Adams. Egot Activities and the Effect of Vitamin B-6 Supplementation in Women Using Oral Contraceptives. American Journal Of Clinical Nutrition. 26. 1973.
United States Department of Agriculture. Composition of Foods: Vegetables and Vegetable Products-Raw-Processed-Prepared. Washington D.C. 1984.
| Signup Free Applied Health Journal |
||||
|
FREE Sample Issue Your email address is all we need to start you on a better path to health. We respect your privacy.
|
