all-creatures.orgVegan - Vegetarian Recipe Book
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Vegan - Vegetarian Recipe Book
How Mary and Frank and Friends Eat
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Ingredients: Descriptions and Photos
Squash, Yellow
(Squash, Yellow) Yellow squash are great when cooked as a side dish, or cooked with other vegetables in soups, stews, stir-fries, and pasta prima vera. The smaller ones are good when eaten raw on salads and for dips. Select yellow squash that are firm and free of blemishes and cuts. If buying by weight, select the smallest ones, as they have smaller and more tender seeds. See the nutritional charts below for raw and cooked yellow squash.
NDB No: 11467
| Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 cup, sliced ------- 130 g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
94.20
|
8
|
0.334
|
122.460
|
| Energy |
kcal
|
19
|
0
|
|
24.700
|
| Energy |
kj
|
78
|
0
|
|
101.400
|
| Protein |
g
|
0.94
|
8
|
0.099
|
1.222
|
| Total lipid (fat) |
g
|
0.24
|
8
|
0.049
|
0.312
|
| Ash |
g
|
0.58
|
6
|
0.027
|
0.754
|
| Carbohydrate, by difference |
g
|
4.04
|
0
|
|
5.252
|
| Fiber, total dietary |
g
|
1.9
|
0
|
|
2.470
|
| Minerals | |||||
| Calcium, Ca |
mg
|
21
|
8
|
1.497
|
27.300
|
| Iron, Fe |
mg
|
0.48
|
8
|
0.034
|
0.624
|
| Magnesium, Mg |
mg
|
21
|
8
|
0.951
|
27.300
|
| Phosphorus, P |
mg
|
32
|
8
|
1.299
|
41.600
|
| Potassium, K |
mg
|
212
|
8
|
10.179
|
275.600
|
| Sodium, Na |
mg
|
2
|
8
|
0.389
|
2.600
|
| Zinc, Zn |
mg
|
0.29
|
6
|
0.022
|
0.377
|
| Copper, Cu |
mg
|
0.102
|
6
|
0.006
|
0.133
|
| Manganese, Mn |
mg
|
0.157
|
6
|
0.013
|
0.204
|
| Selenium, Se |
mcg
|
0.2
|
0
|
|
0.260
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
8.4
|
8
|
2.219
|
10.920
|
| Thiamin |
mg
|
0.052
|
8
|
0.004
|
0.068
|
| Riboflavin |
mg
|
0.043
|
8
|
0.003
|
0.056
|
| Niacin |
mg
|
0.454
|
8
|
0.037
|
0.590
|
| Pantothenic acid |
mg
|
0.102
|
6
|
0.015
|
0.133
|
| Vitamin B-6 |
mg
|
0.109
|
6
|
0.007
|
0.142
|
| Folate, total |
mcg
|
23
|
6
|
1.499
|
29.900
|
| Folic acid |
mcg
|
0
|
0
|
|
0.000
|
| Folate, food |
mcg
|
23
|
6
|
1.499
|
29.900
|
| Folate, DFE |
mcg_DFE
|
23
|
0
|
|
29.900
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.000
|
| Vitamin A, IU |
IU
|
150
|
0
|
|
195.000
|
| Vitamin A, RAE |
mcg_RAE
|
8
|
0
|
|
10.400
|
| Retinol |
mcg
|
0
|
0
|
|
0.000
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.049
|
0
|
|
0.064
|
| 12:0 |
g
|
0.001
|
0
|
|
0.001
|
| 14:0 |
g
|
0.001
|
0
|
|
0.001
|
| 16:0 |
g
|
0.043
|
0
|
|
0.056
|
| 18:0 |
g
|
0.005
|
0
|
|
0.007
|
| Fatty acids, total monounsaturated |
g
|
0.018
|
0
|
|
0.023
|
| 16:1 undifferentiated |
g
|
0.001
|
0
|
|
0.001
|
| 18:1 undifferentiated |
g
|
0.017
|
0
|
|
0.022
|
| Fatty acids, total polyunsaturated |
g
|
0.100
|
0
|
|
0.130
|
| 18:2 undifferentiated |
g
|
0.038
|
0
|
|
0.049
|
| 18:3 undifferentiated |
g
|
0.062
|
0
|
|
0.081
|
| Cholesterol |
mg
|
0
|
0
|
|
0.000
|
| Amino acids | |||||
| Tryptophan |
g
|
0.008
|
0
|
|
0.010
|
| Threonine |
g
|
0.023
|
0
|
|
0.030
|
| Isoleucine |
g
|
0.034
|
0
|
|
0.044
|
| Leucine |
g
|
0.055
|
0
|
|
0.072
|
| Lysine |
g
|
0.052
|
0
|
|
0.068
|
| Methionine |
g
|
0.014
|
0
|
|
0.018
|
| Cystine |
g
|
0.010
|
0
|
|
0.013
|
| Phenylalanine |
g
|
0.033
|
0
|
|
0.043
|
| Tyrosine |
g
|
0.025
|
0
|
|
0.033
|
| Valine |
g
|
0.042
|
0
|
|
0.055
|
| Arginine |
g
|
0.040
|
0
|
|
0.052
|
| Histidine |
g
|
0.020
|
0
|
|
0.026
|
| Alanine |
g
|
0.049
|
0
|
|
0.064
|
| Aspartic acid |
g
|
0.115
|
0
|
|
0.150
|
| Glutamic acid |
g
|
0.101
|
0
|
|
0.131
|
| Glycine |
g
|
0.035
|
0
|
|
0.046
|
| Proline |
g
|
0.029
|
0
|
|
0.038
|
| Serine |
g
|
0.038
|
0
|
|
0.049
|
| Other | |||||
| Caffeine |
mg
|
0
|
0
|
|
0.000
|
| Theobromine |
mg
|
0
|
0
|
|
0.000
|
| Carotene, beta |
mcg
|
90
|
0
|
|
117.000
|
| Carotene, alpha |
mcg
|
0
|
1
|
|
0.000
|
| Cryptoxanthin, beta |
mcg
|
0
|
1
|
|
0.000
|
| Lycopene |
mcg
|
0
|
1
|
|
0.000
|
| Lutein + zeaxanthin |
mcg
|
290
|
0
|
|
377.000
|
NDB No: 11468
| Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 cup, sliced ------- 180 g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
93.70
|
6
|
0.122
|
168.660
|
| Energy |
kcal
|
20
|
0
|
|
36.000
|
| Energy |
kj
|
85
|
0
|
|
153.000
|
| Protein |
g
|
0.91
|
6
|
0.075
|
1.638
|
| Total lipid (fat) |
g
|
0.31
|
6
|
0.022
|
0.558
|
| Ash |
g
|
0.77
|
6
|
0.024
|
1.386
|
| Carbohydrate, by difference |
g
|
4.31
|
0
|
|
7.758
|
| Fiber, total dietary |
g
|
1.4
|
1
|
|
2.520
|
| Sugars, total |
g
|
1.89
|
0
|
|
3.402
|
| Sucrose |
g
|
0.09
|
3
|
0.041
|
0.162
|
| Glucose (dextrose) |
g
|
0.86
|
4
|
0.133
|
1.548
|
| Fructose |
g
|
0.94
|
4
|
0.174
|
1.692
|
| Lactose |
g
|
0.00
|
0
|
|
0.000
|
| Maltose |
g
|
0.00
|
0
|
|
0.000
|
| Galactose |
g
|
0.00
|
0
|
|
0.000
|
| Minerals | |||||
| Calcium, Ca |
mg
|
22
|
27
|
1.038
|
39.600
|
| Iron, Fe |
mg
|
0.37
|
28
|
0.024
|
0.666
|
| Magnesium, Mg |
mg
|
15
|
28
|
0.655
|
27.000
|
| Phosphorus, P |
mg
|
29
|
27
|
1.199
|
52.200
|
| Potassium, K |
mg
|
170
|
28
|
9.579
|
306.000
|
| Sodium, Na |
mg
|
0
|
28
|
0.091
|
0.000
|
| Zinc, Zn |
mg
|
0.22
|
28
|
0.013
|
0.396
|
| Copper, Cu |
mg
|
0.063
|
28
|
0.004
|
0.113
|
| Manganese, Mn |
mg
|
0.155
|
28
|
0.007
|
0.279
|
| Selenium, Se |
mcg
|
0.2
|
18
|
0.171
|
0.360
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
5.5
|
6
|
0.775
|
9.900
|
| Thiamin |
mg
|
0.049
|
6
|
0.002
|
0.088
|
| Riboflavin |
mg
|
0.049
|
6
|
0.003
|
0.088
|
| Niacin |
mg
|
0.513
|
6
|
0.044
|
0.923
|
| Pantothenic acid |
mg
|
0.137
|
6
|
0.003
|
0.247
|
| Vitamin B-6 |
mg
|
0.094
|
6
|
0.006
|
0.169
|
| Folate, total |
mcg
|
20
|
3
|
3.726
|
36.000
|
| Folic acid |
mcg
|
0
|
0
|
|
0.000
|
| Folate, food |
mcg
|
20
|
3
|
3.726
|
36.000
|
| Folate, DFE |
mcg_DFE
|
20
|
0
|
|
36.000
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.000
|
| Vitamin A, IU |
IU
|
163
|
0
|
|
293.400
|
| Vitamin A, RAE |
mcg_RAE
|
8
|
0
|
|
14.400
|
| Retinol |
mcg
|
0
|
0
|
|
0.000
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.12
|
0
|
|
0.216
|
| Vitamin K (phylloquinone) |
mcg
|
4.4
|
1
|
|
7.920
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.064
|
0
|
|
0.115
|
| 4:0 |
g
|
0.000
|
0
|
|
0.000
|
| 6:0 |
g
|
0.000
|
0
|
|
0.000
|
| 8:0 |
g
|
0.000
|
0
|
|
0.000
|
| 10:0 |
g
|
0.000
|
0
|
|
0.000
|
| 12:0 |
g
|
0.001
|
0
|
|
0.002
|
| 14:0 |
g
|
0.001
|
0
|
|
0.002
|
| 16:0 |
g
|
0.056
|
0
|
|
0.101
|
| 18:0 |
g
|
0.006
|
0
|
|
0.011
|
| Fatty acids, total monounsaturated |
g
|
0.023
|
0
|
|
0.041
|
| 16:1 undifferentiated |
g
|
0.001
|
0
|
|
0.002
|
| 18:1 undifferentiated |
g
|
0.021
|
0
|
|
0.038
|
| 20:1 |
g
|
0.000
|
0
|
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.131
|
0
|
|
0.236
|
| 18:2 undifferentiated |
g
|
0.049
|
0
|
|
0.088
|
| 18:3 undifferentiated |
g
|
0.082
|
0
|
|
0.148
|
| 18:4 |
g
|
0.000
|
0
|
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| Cholesterol |
mg
|
0
|
0
|
|
0.000
|
| Amino acids | |||||
| Tryptophan |
g
|
0.008
|
0
|
|
0.014
|
| Threonine |
g
|
0.022
|
0
|
|
0.040
|
| Isoleucine |
g
|
0.033
|
0
|
|
0.059
|
| Leucine |
g
|
0.053
|
0
|
|
0.095
|
| Lysine |
g
|
0.050
|
0
|
|
0.090
|
| Methionine |
g
|
0.013
|
0
|
|
0.023
|
| Cystine |
g
|
0.010
|
0
|
|
0.018
|
| Phenylalanine |
g
|
0.032
|
0
|
|
0.058
|
| Tyrosine |
g
|
0.024
|
0
|
|
0.043
|
| Valine |
g
|
0.041
|
0
|
|
0.074
|
| Arginine |
g
|
0.038
|
0
|
|
0.068
|
| Histidine |
g
|
0.020
|
0
|
|
0.036
|
| Alanine |
g
|
0.048
|
0
|
|
0.086
|
| Aspartic acid |
g
|
0.111
|
0
|
|
0.200
|
| Glutamic acid |
g
|
0.097
|
0
|
|
0.175
|
| Glycine |
g
|
0.034
|
0
|
|
0.061
|
| Proline |
g
|
0.028
|
0
|
|
0.050
|
| Serine |
g
|
0.037
|
0
|
|
0.067
|
| Other | |||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
|
0.000
|
| Caffeine |
mg
|
0
|
0
|
|
0.000
|
| Theobromine |
mg
|
0
|
0
|
|
0.000
|
| Carotene, beta |
mcg
|
98
|
0
|
|
176.400
|
| Carotene, alpha |
mcg
|
0
|
0
|
|
0.000
|
| Cryptoxanthin, beta |
mcg
|
0
|
0
|
|
0.000
|
| Lycopene |
mcg
|
0
|
0
|
|
0.000
|
| Lutein + zeaxanthin |
mcg
|
315
|
0
|
|
567.000
|
The above recipe is in keeping with God's creation intent (Genesis 1:29-31): 'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so. God saw all that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live! (d-21)
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