Nutrients in 1 pound of Kiwano

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

Macros Ratio

Protein Fat Carbs

15%

23%

62%

1 lb ▼

Macro Nutrients

Kiwano

Energy200 kcal

6.9%

Horned melon has 199.58048 kcal of Energy per 1 pound, which is 6.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.7 g

5.9%

Horned melon has 5.7152592 g of Fat per 1 pound, which is 5.9% 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

Carbohydrate34.3 g

26.4%

Horned melon has 34.2915552 g of Carbohydrate per 1 pound, which is 26.4% 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

Protein8.07 g

14.4%

Horned melon has 8.0739376 g of Protein per 1 pound, which is 14.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kiwano

Vitamin A31.8 μg

3.53%

RAE, retinol activity equivalents

Horned melon has 31.75144 μg of Vitamin A per 1 pound, which is 3.53% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.11 mg

9.45%

Thiamine

Horned melon has 0.113398 mg of Vitamin B1 per 1 pound, which is 9.45% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.068 mg

5.23%

Riboflavin

Horned melon has 0.0680388 mg of Vitamin B2 per 1 pound, which is 5.23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.56 mg

16%

Niacin, nicotinic acid, niacinamide

Horned melon has 2.5627948 mg of Vitamin B3 per 1 pound, which is 16% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.83 mg

16.6%

Pantothenic acid

Horned melon has 0.83007336 mg of Vitamin B5 per 1 pound, which is 16.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.29 mg

22%

Pyridoxine

Horned melon has 0.28576296 mg of Vitamin B6 per 1 pound, which is 22% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B913.6 μg

3.4%

Folates and Folic Acid

Horned melon has 13.60776 μg of Vitamin B9 per 1 pound, which is 3.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B12

Cobalamin

No information available

Vitamin C24 mg

26.7%

Ascorbic acid

Horned melon has 24.040376 mg of Vitamin C per 1 pound, which is 26.7% 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

Calcium59 mg

5.9%

Horned melon has 58.96696 mg of Calcium per 1 pound, which is 5.9% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.091 mg

10%

Horned melon has 0.0907184 mg of Copper per 1 pound, which is 10% 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

Iron5.13 mg

64%

Horned melon has 5.1255896 mg of Iron per 1 pound, which is 64% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium181 mg

43%

Horned melon has 181.4368 mg of Magnesium per 1 pound, which is 43% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.18 mg

7.7%

Horned melon has 0.17690088 mg of Manganese per 1 pound, which is 7.7% 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

Phosphorus168 mg

24%

Horned melon has 167.82904 mg of Phosphorus per 1 pound, which is 24% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium558 mg

16.4%

Horned melon has 557.91816 mg of Potassium per 1 pound, which is 16.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium9.07 mg

0.6%

Horned melon has 9.07184 mg of Sodium per 1 pound, which is 0.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.18 mg

19.8%

Horned melon has 2.1772416 mg of Zinc per 1 pound, which is 19.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water404 g

11%

Horned melon has 403.5608024 g of Water per 1 pound, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Horned melon:

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

Minerals in 1 pound of Horned melon:

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

Macronutrients in 1 pound of Horned melon:

1 pound 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 1 pound of Kiwano

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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