Nutrients in 1 kilogram of Dishcloth Gourd

Raw Dishcloth Gourd (Luffa aegyptiaca).

Macros Ratio

Protein Fat Carbs

20%

72%

1 kg ▼

Macro Nutrients

Dishcloth Gourd

Energy200 kcal

6.9%

Raw Dishcloth Gourd has 200 kcal of Energy per 1 kilogram, which is 6.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2 g

2.06%

Raw Dishcloth Gourd has 2 g of Fat per 1 kilogram, which is 2.06% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.16 g

0.5%

Raw Dishcloth Gourd has 0.16 g of Saturated Fat per 1 kilogram, which is 0.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 60.87 g

5.1%

Raw Dishcloth Gourd has 0.87 g of Omega 6 per 1 kilogram, which is 5.1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Dishcloth Gourd has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate43.5 g

33.5%

Raw Dishcloth Gourd has 43.5 g of Carbohydrate per 1 kilogram, which is 33.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars20 g

28%

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

Raw Dishcloth Gourd has 20.2 g of Sugars per 1 kilogram, which is 28% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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

Fiber11 g

29%

Raw Dishcloth Gourd has 11 g of Fiber per 1 kilogram, which is 29% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12 g

21.4%

Raw Dishcloth Gourd has 12 g of Protein per 1 kilogram, which is 21.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dishcloth Gourd

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.5 mg

41.7%

Thiamine

Raw Dishcloth Gourd has 0.5 mg of Vitamin B1 per 1 kilogram, which is 41.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.6 mg

46%

Riboflavin

Raw Dishcloth Gourd has 0.6 mg of Vitamin B2 per 1 kilogram, which is 46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34 mg

25%

Niacin, nicotinic acid, niacinamide

Raw Dishcloth Gourd has 4 mg of Vitamin B3 per 1 kilogram, which is 25% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.18 mg

43.6%

Pantothenic acid

Raw Dishcloth Gourd has 2.18 mg of Vitamin B5 per 1 kilogram, which is 43.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.43 mg

33%

Pyridoxine

Raw Dishcloth Gourd has 0.43 mg of Vitamin B6 per 1 kilogram, which is 33% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B970 μg

17.5%

Folates and Folic Acid

Raw Dishcloth Gourd has 70 μg of Vitamin B9 per 1 kilogram, which is 17.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Dishcloth Gourd has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C120 mg

133%

Ascorbic acid

Raw Dishcloth Gourd has 120 mg of Vitamin C per 1 kilogram, which is 133% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Dishcloth Gourd has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1 mg

6.67%

Tocopherols and Tocotrienols

Raw Dishcloth Gourd has 1 mg of Vitamin E per 1 kilogram, which is 6.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7 μg

5.83%

Phytomenadione or phylloquinone

Raw Dishcloth Gourd has 7 μg of Vitamin K per 1 kilogram, which is 5.83% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dishcloth Gourd

Calcium200 mg

20%

Raw Dishcloth Gourd has 200 mg of Calcium per 1 kilogram, which is 20% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.35 mg

39%

Raw Dishcloth Gourd has 0.35 mg of Copper per 1 kilogram, which is 39% 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

Iron3.6 mg

45%

Raw Dishcloth Gourd has 3.6 mg of Iron per 1 kilogram, which is 45% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium140 mg

33.3%

Raw Dishcloth Gourd has 140 mg of Magnesium per 1 kilogram, which is 33.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.92 mg

40%

Raw Dishcloth Gourd has 0.92 mg of Manganese per 1 kilogram, which is 40% 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

Phosphorus320 mg

45.7%

Raw Dishcloth Gourd has 320 mg of Phosphorus per 1 kilogram, which is 45.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1390 mg

41%

Raw Dishcloth Gourd has 1390 mg of Potassium per 1 kilogram, which is 41% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2 μg

3.64%

Raw Dishcloth Gourd has 2 μg of Selenium per 1 kilogram, which is 3.64% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium30 mg

Raw Dishcloth Gourd has 30 mg of Sodium per 1 kilogram, which is 2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.7 mg

6.36%

Raw Dishcloth Gourd has 0.7 mg of Zinc per 1 kilogram, which is 6.36% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water939 g

25.4%

Raw Dishcloth Gourd has 938.5 g of Water per 1 kilogram, which is 25.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Dishcloth Gourd:

1 kilogram of Dishcloth Gourd has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin B9.
This vegetable has some Vitamin E and Vitamin K.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Dishcloth Gourd:

1 kilogram of Dishcloth Gourd is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium.
It also has some Selenium and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 1 kilogram of Raw Dishcloth Gourd:

1 kilogram of Dishcloth Gourd is an excellent source of Carbohydrate, Sugars, Fiber and Protein.
It has some Omega 6.
While 1 kilogram of product has trace amounts of Fat, it has no Saturated Fat.

Compare Raw Dishcloth Gourd with:

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

Food Info

Nutrients in 1 kilogram of Dishcloth Gourd

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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