Ingredients Descriptions and Photos - Zucchini Squash: An All Creatures American International Vegetarian Vegan Recipe - cruelty free, gourmet, recipes, lifestyle, food, appetizer, appetizers, beverage, beverages, bread, breads, roll, rolls, cake, cakes, breakfast, lunc

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Ingredients: Descriptions and Photos
- Zucchini Squash -

(Squash - Zucchini) The zucchini squash in this photo are young ones that have been picked early. They are the most tender and have no developed seeds. They are excellent raw. You can slice them in rings for salads and slice them in strips for dips. During the summer and early fall they are found everywhere at farm stores and usually sold by count rather than by weight. If they are sold by count and you are planning to cook them, select the larger ones, as long as the outside hasn't begun to harden. If they are sold by weight, always select the smaller ones. Select zucchini squash that are firm (free of soft spots or ends) and free of blemishes. See the nutritional charts below for raw and cooked zucchini.

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Squash, summer, zucchini, includes skin, raw

Scientific Name: Cucurbita spp.

Nutrient	Units	Value per 100 grams	Number of Data Points	Std. Error	1.00 X 1 cup, sliced ------- 113g
Proximates
Water	g	94.64	14	0.094	106.94
Energy	kcal	16	0		18
Energy	kj	69	0		78
Protein	g	1.21	6	0.06	1.37
Total lipid (fat)	g	0.18	3	0.067	0.20
Ash	g	0.62	5	0.023	0.70
Carbohydrate, by difference	g	3.35	0		3.79
Fiber, total dietary	g	1.1	8	0.078	1.2
Sugars, total	g	1.73	0		1.95
Sucrose	g	0.03	4	0.025	0.03
Glucose (dextrose)	g	0.75	4	0.075	0.85
Fructose	g	0.95	4	0.075	1.07
Lactose	g	0.00	0		0.00
Maltose	g	0.00	0		0.00
Galactose	g	0.00	0		0.00
Minerals
Calcium, Ca	mg	15	6	0.771	17
Iron, Fe	mg	0.35	6	0.01	0.40
Magnesium, Mg	mg	17	6	0.433	19
Phosphorus, P	mg	38	6	0.742	43
Potassium, K	mg	262	6	10.837	296
Sodium, Na	mg	10	6	8.75	11
Zinc, Zn	mg	0.29	6	0.012	0.33
Copper, Cu	mg	0.051	6	0.001	0.058
Manganese, Mn	mg	0.175	6	0.023	0.198
Selenium, Se	mcg	0.2	0		0.2
Vitamins
Vitamin C, total ascorbic acid	mg	17.0	5	0.756	19.2
Thiamin	mg	0.048	6	0.002	0.054
Riboflavin	mg	0.142	6	0.092	0.160
Niacin	mg	0.487	6	0.027	0.550
Pantothenic acid	mg	0.155	6	0.016	0.175
Vitamin B-6	mg	0.218	5	0.145	0.246
Folate, total	mcg	29	6	2.088	33
Folic acid	mcg	0	0		0
Folate, food	mcg	29	6	2.088	33
Folate, DFE	mcg_DFE	29	0		33
Vitamin B-12	mcg	0.00	0		0.00
Vitamin B-12, added	mcg	0.00	0		0.00
Vitamin A, IU	IU	200	0		226
Vitamin A, RAE	mcg_RAE	10	0		11
Retinol	mcg	0	0		0
Vitamin E (alpha-tocopherol)	mg	0.12	0		0.14
Vitamin E, added	mg	0.00	0		0.00
Vitamin K (phylloquinone)	mcg	4.3	0		4.9
Lipids
Fatty acids, total saturated	g	0.037	0		0.042
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		0.001
14:0	g	0.000	0		0.000
16:0	g	0.032	0		0.036
18:0	g	0.004	0		0.005
Fatty acids, total monounsaturated	g	0.014	0		0.016
16:1 undifferentiated	g	0.001	0		0.001
18:1 undifferentiated	g	0.013	0		0.015
20:1	g	0.000	0		0.000
22:1 undifferentiated	g	0.000	0		0.000
Fatty acids, total polyunsaturated	g	0.076	0		0.086
18:2 undifferentiated	g	0.028	0		0.032
18:3 undifferentiated	g	0.047	0		0.053
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
Amino acids
Tryptophan	g	0.010	0		0.011
Threonine	g	0.029	0		0.033
Isoleucine	g	0.044	0		0.050
Leucine	g	0.071	0		0.080
Lysine	g	0.067	0		0.076
Methionine	g	0.018	0		0.020
Cystine	g	0.012	0		0.014
Phenylalanine	g	0.043	0		0.049
Tyrosine	g	0.032	0		0.036
Valine	g	0.054	0		0.061
Arginine	g	0.051	0		0.058
Histidine	g	0.026	0		0.029
Alanine	g	0.063	0		0.071
Aspartic acid	g	0.147	0		0.166
Glutamic acid	g	0.129	0		0.146
Glycine	g	0.046	0		0.052
Proline	g	0.037	0		0.042
Serine	g	0.049	0		0.055
Other
Alcohol, ethyl	g	0.0	0		0.0
Caffeine	mg	0	0		0
Theobromine	mg	0	0		0
Carotene, beta	mcg	120	7	1.203	136
Carotene, alpha	mcg	0	1		0
Cryptoxanthin, beta	mcg	0	1		0
Lycopene	mcg	0	1		0
Lutein + zeaxanthin	mcg	2125	1		2401

USDA National Nutrient Database for Standard Reference, Release 19 (2006)

Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt

Nutrient	Units	Value per 100 grams	Number of Data Points	Std. Error	1.00 X 1 cup, sliced ------- 180g
Proximates
Water	g	94.74	1		170.53
Energy	kcal	16	0		29
Energy	kj	67	0		121
Protein	g	0.64	1		1.15
Total lipid (fat)	g	0.05	1		0.09
Ash	g	0.64	1		1.15
Carbohydrate, by difference	g	3.93	0		7.07
Fiber, total dietary	g	1.4	0		2.5
Sugars, total	g	1.69	0		3.04
Minerals
Calcium, Ca	mg	13	1		23
Iron, Fe	mg	0.35	1		0.63
Magnesium, Mg	mg	22	1		40
Phosphorus, P	mg	40	1		72
Potassium, K	mg	253	1		455
Sodium, Na	mg	3	1		5
Zinc, Zn	mg	0.18	1		0.32
Copper, Cu	mg	0.086	0		0.155
Manganese, Mn	mg	0.178	0		0.320
Selenium, Se	mcg	0.2	0		0.4
Vitamins
Vitamin C, total ascorbic acid	mg	4.6	0		8.3
Thiamin	mg	0.041	0		0.074
Riboflavin	mg	0.041	0		0.074
Niacin	mg	0.428	0		0.770
Pantothenic acid	mg	0.114	0		0.205
Vitamin B-6	mg	0.078	0		0.140
Folate, total	mcg	17	0		31
Folic acid	mcg	0	0		0
Folate, food	mcg	17	0		31
Folate, DFE	mcg_DFE	17	0		31
Vitamin B-12	mcg	0.00	0		0.00
Vitamin B-12, added	mcg	0.00	0		0.00
Vitamin A, IU	IU	1117	0		2011
Vitamin A, RAE	mcg_RAE	56	0		101
Retinol	mcg	0	0		0
Vitamin E (alpha-tocopherol)	mg	0.12	0		0.22
Vitamin E, added	mg	0.00	0		0.00
Vitamin K (phylloquinone)	mcg	4.2	2		7.6
Lipids
Fatty acids, total saturated	g	0.010	0		0.018
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	0.000	0		0.000
14:0	g	0.000	0		0.000
16:0	g	0.009	0		0.016
18:0	g	0.001	0		0.002
Fatty acids, total monounsaturated	g	0.004	0		0.007
16:1 undifferentiated	g	0.000	0		0.000
18:1 undifferentiated	g	0.004	0		0.007
20:1	g	0.000	0		0.000
22:1 undifferentiated	g	0.000	0		0.000
Fatty acids, total polyunsaturated	g	0.021	0		0.038
18:2 undifferentiated	g	0.008	0		0.014
18:3 undifferentiated	g	0.013	0		0.023
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
Amino acids
Tryptophan	g	0.006	0		0.011
Threonine	g	0.015	0		0.027
Isoleucine	g	0.023	0		0.041
Leucine	g	0.037	0		0.067
Lysine	g	0.035	0		0.063
Methionine	g	0.009	0		0.016
Cystine	g	0.007	0		0.013
Phenylalanine	g	0.022	0		0.040
Tyrosine	g	0.017	0		0.031
Valine	g	0.029	0		0.052
Arginine	g	0.027	0		0.049
Histidine	g	0.014	0		0.025
Alanine	g	0.033	0		0.059
Aspartic acid	g	0.078	0		0.140
Glutamic acid	g	0.068	0		0.122
Glycine	g	0.024	0		0.043
Proline	g	0.020	0		0.036
Serine	g	0.026	0		0.047
Other
Alcohol, ethyl	g	0.0	0		0.0
Caffeine	mg	0	0		0
Theobromine	mg	0	0		0
Carotene, beta	mcg	670	3		1206
Carotene, alpha	mcg	0	0		0
Cryptoxanthin, beta	mcg	0	0		0
Lycopene	mcg	0	0		0
Lutein + zeaxanthin	mcg	1150	6	650	2070

USDA National Nutrient Database for Standard Reference, Release 19 (2006)

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-11)

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