Nutrients in 14 ounces of Kiwano

Horned melon (Cucumis metulifer), also known as African horned melon.

Macros Ratio

Protein Fat Carbs

15%

23%

62%

14 oz ▼

Macro Nutrients

Kiwano

Energy175 kcal

6.02%

Horned melon has 174.63292 kcal of Energy per 14 ounces, which is 6.02% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5 g

5.16%

Horned melon has 5.0008518 g of Fat per 14 ounces, which is 5.16% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat

No information available

Omega 3

No information available

Omega 6

No information available

Cholesterol

No information available

Carbohydrate30 g

23%

Horned melon has 30.0051108 g of Carbohydrate per 14 ounces, which is 23% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber

No information available

Protein7.06 g

12.6%

Horned melon has 7.0646954 g of Protein per 14 ounces, which is 12.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kiwano

Vitamin A27.8 μg

3.1%

RAE, retinol activity equivalents

Horned melon has 27.78251 μg of Vitamin A per 14 ounces, which is 3.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.099 mg

8.27%

Thiamine

Horned melon has 0.09922325 mg of Vitamin B1 per 14 ounces, which is 8.27% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.06 mg

4.58%

Riboflavin

Horned melon has 0.05953395 mg of Vitamin B2 per 14 ounces, which is 4.58% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.24 mg

14%

Niacin, nicotinic acid, niacinamide

Horned melon has 2.24244545 mg of Vitamin B3 per 14 ounces, which is 14% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.73 mg

14.5%

Pantothenic acid

Horned melon has 0.72631419 mg of Vitamin B5 per 14 ounces, which is 14.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.25 mg

19.2%

Pyridoxine

Horned melon has 0.25004259 mg of Vitamin B6 per 14 ounces, which is 19.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B912 μg

2.98%

Folates and Folic Acid

Horned melon has 11.90679 μg of Vitamin B9 per 14 ounces, which is 2.98% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B12

Cobalamin

No information available

Vitamin C21 mg

23.4%

Ascorbic acid

Horned melon has 21.035329 mg of Vitamin C per 14 ounces, which is 23.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

No information available

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Kiwano

Calcium51.6 mg

5.16%

Horned melon has 51.59609 mg of Calcium per 14 ounces, which is 5.16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.079 mg

8.8%

Horned melon has 0.0793786 mg of Copper per 14 ounces, which is 8.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron4.5 mg

56%

Horned melon has 4.4848909 mg of Iron per 14 ounces, which is 56% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium159 mg

37.8%

Horned melon has 158.7572 mg of Magnesium per 14 ounces, which is 37.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.15 mg

6.73%

Horned melon has 0.15478827 mg of Manganese per 14 ounces, which is 6.73% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus147 mg

21%

Horned melon has 146.85041 mg of Phosphorus per 14 ounces, which is 21% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium488 mg

14.4%

Horned melon has 488.17839 mg of Potassium per 14 ounces, which is 14.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium7.94 mg

0.53%

Horned melon has 7.93786 mg of Sodium per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.9 mg

17.3%

Horned melon has 1.9050864 mg of Zinc per 14 ounces, which is 17.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water353 g

9.54%

Horned melon has 353.1157021 g of Water per 14 ounces, which is 9.54% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Horned melon:

14 ounces of Kiwano is an excellent source of Vitamin C.
It has a good amount of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6.
It also has some Vitamin A, Vitamin B2 and Vitamin B9.

Minerals in 14 ounces of Horned melon:

14 ounces of Kiwano is an excellent source of Iron, Magnesium and Phosphorus.
It has a good amount of Copper, Potassium and Zinc.
It also has some Calcium and Manganese.
It has no Sodium.

Macronutrients in 14 ounces of Horned melon:

14 ounces of Kiwano is an excellent source of Carbohydrate.
It has a good amount of Protein.
It also has some Fat.

Compare Horned melon with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Kiwano

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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