Nutrients in 1 kilogram of Kiwano

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

Macros Ratio

Protein Fat Carbs

15%

23%

62%

1 kg ▼

Macro Nutrients

Kiwano

Energy440 kcal

15%

Horned melon has 440 kcal of Energy per 1 kilogram, which is 15% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat12.6 g

13%

Horned melon has 12.6 g of Fat per 1 kilogram, which is 13% 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

Carbohydrate75.6 g

58%

Horned melon has 75.6 g of Carbohydrate per 1 kilogram, which is 58% 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

Protein18 g

31.8%

Horned melon has 17.8 g of Protein per 1 kilogram, which is 31.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kiwano

Vitamin A70 μg

7.78%

RAE, retinol activity equivalents

Horned melon has 70 μg of Vitamin A per 1 kilogram, which is 7.78% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.25 mg

21%

Thiamine

Horned melon has 0.25 mg of Vitamin B1 per 1 kilogram, which is 21% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg

11.5%

Riboflavin

Horned melon has 0.15 mg of Vitamin B2 per 1 kilogram, which is 11.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.65 mg

35.3%

Niacin, nicotinic acid, niacinamide

Horned melon has 5.65 mg of Vitamin B3 per 1 kilogram, which is 35.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.83 mg

36.6%

Pantothenic acid

Horned melon has 1.83 mg of Vitamin B5 per 1 kilogram, which is 36.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.63 mg

48.5%

Pyridoxine

Horned melon has 0.63 mg of Vitamin B6 per 1 kilogram, which is 48.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B930 μg

7.5%

Folates and Folic Acid

Horned melon has 30 μg of Vitamin B9 per 1 kilogram, which is 7.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B12

Cobalamin

No information available

Vitamin C53 mg

59%

Ascorbic acid

Horned melon has 53 mg of Vitamin C per 1 kilogram, which is 59% 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

Calcium130 mg

13%

Horned melon has 130 mg of Calcium per 1 kilogram, which is 13% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.2 mg

22.2%

Horned melon has 0.2 mg of Copper per 1 kilogram, which is 22.2% 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

Iron11.3 mg

141%

Horned melon has 11.3 mg of Iron per 1 kilogram, which is 141% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium400 mg

95%

Horned melon has 400 mg of Magnesium per 1 kilogram, which is 95% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.39 mg

17%

Horned melon has 0.39 mg of Manganese per 1 kilogram, which is 17% 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

Phosphorus370 mg

53%

Horned melon has 370 mg of Phosphorus per 1 kilogram, which is 53% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1230 mg

36%

Horned melon has 1230 mg of Potassium per 1 kilogram, which is 36% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium20 mg

1.33%

Horned melon has 20 mg of Sodium per 1 kilogram, which is 1.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.8 mg

43.6%

Horned melon has 4.8 mg of Zinc per 1 kilogram, which is 43.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water890 g

24%

Horned melon has 889.7 g of Water per 1 kilogram, which is 24% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Horned melon:

1 kilogram of Kiwano is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C.
It has a good amount of Vitamin A, Vitamin B2 and Vitamin B9.

Minerals in 1 kilogram of Horned melon:

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

Macronutrients in 1 kilogram of Horned melon:

1 kilogram of Kiwano is an excellent source of Carbohydrate and Protein.
It has a good amount of Fat.

Compare Horned melon with:

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

Food Info

Nutrients in 1 kilogram of Kiwano

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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