Nutrients in 300 calories of Dishcloth Gourd

Raw Dishcloth Gourd (Luffa aegyptiaca).

Weight per 300 Calories

Dishcloth Gourd

1500g

Raw Dishcloth Gourd has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

20%

72%

300 kcal ▼

Macro Nutrients

Dishcloth Gourd

Energy300 kcal

10.3%

Raw Dishcloth Gourd has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3 g

3.1%

Raw Dishcloth Gourd has 3 g of Fat per 300 calories, which is 3.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.24 g

0.75%

Raw Dishcloth Gourd has 0.24 g of Saturated Fat per 300 calories, which is 0.75% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 61.3 g

7.68%

Raw Dishcloth Gourd has 1.305 g of Omega 6 per 300 calories, which is 7.68% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate65.3 g

50%

Raw Dishcloth Gourd has 65.25 g of Carbohydrate per 300 calories, which is 50% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars30.3 g

41.8%

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

Raw Dishcloth Gourd has 30.3 g of Sugars per 300 calories, which is 41.8% 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

Fiber16.5 g

43.4%

Raw Dishcloth Gourd has 16.5 g of Fiber per 300 calories, which is 43.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein18 g

32%

Raw Dishcloth Gourd has 18 g of Protein per 300 calories, which is 32% 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 B10.75 mg

62.5%

Thiamine

Raw Dishcloth Gourd has 0.75 mg of Vitamin B1 per 300 calories, which is 62.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.9 mg

69.2%

Riboflavin

Raw Dishcloth Gourd has 0.9 mg of Vitamin B2 per 300 calories, which is 69.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36 mg

37.5%

Niacin, nicotinic acid, niacinamide

Raw Dishcloth Gourd has 6 mg of Vitamin B3 per 300 calories, which is 37.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.27 mg

65.4%

Pantothenic acid

Raw Dishcloth Gourd has 3.27 mg of Vitamin B5 per 300 calories, which is 65.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.65 mg

49.6%

Pyridoxine

Raw Dishcloth Gourd has 0.645 mg of Vitamin B6 per 300 calories, which is 49.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9105 μg

26.3%

Folates and Folic Acid

Raw Dishcloth Gourd has 105 μg of Vitamin B9 per 300 calories, which is 26.3% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C180 mg

200%

Ascorbic acid

Raw Dishcloth Gourd has 180 mg of Vitamin C per 300 calories, which is 200% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.5 mg

10%

Tocopherols and Tocotrienols

Raw Dishcloth Gourd has 1.5 mg of Vitamin E per 300 calories, which is 10% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K10.5 μg

8.75%

Phytomenadione or phylloquinone

Raw Dishcloth Gourd has 10.5 μg of Vitamin K per 300 calories, which is 8.75% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dishcloth Gourd

Calcium300 mg

30%

Raw Dishcloth Gourd has 300 mg of Calcium per 300 calories, which is 30% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.53 mg

58.3%

Raw Dishcloth Gourd has 0.525 mg of Copper per 300 calories, which is 58.3% 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

Iron5.4 mg

67.5%

Raw Dishcloth Gourd has 5.4 mg of Iron per 300 calories, which is 67.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium210 mg

50%

Raw Dishcloth Gourd has 210 mg of Magnesium per 300 calories, which is 50% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.38 mg

60%

Raw Dishcloth Gourd has 1.38 mg of Manganese per 300 calories, which is 60% 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

Phosphorus480 mg

68.6%

Raw Dishcloth Gourd has 480 mg of Phosphorus per 300 calories, which is 68.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2085 mg

61.3%

Raw Dishcloth Gourd has 2085 mg of Potassium per 300 calories, which is 61.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3 μg

5.45%

Raw Dishcloth Gourd has 3 μg of Selenium per 300 calories, which is 5.45% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium45 mg

Raw Dishcloth Gourd has 45 mg of Sodium per 300 calories, which is 3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.05 mg

9.55%

Raw Dishcloth Gourd has 1.05 mg of Zinc per 300 calories, which is 9.55% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1408 g

38%

Raw Dishcloth Gourd has 1407.75 g of Water per 300 calories, which is 38% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Dishcloth Gourd:

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

Minerals in 300 calories of Raw Dishcloth Gourd:

300 calories of Dishcloth Gourd is an excellent source of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Zinc.
It also has some Selenium and Sodium.

Macronutrients in 300 calories of Raw Dishcloth Gourd:

300 calories of Dishcloth Gourd is an excellent source of Carbohydrate, Sugars, Fiber and Protein.
It has a good amount of Omega 6.
It also has some Fat.
The product has trace amounts of Saturated Fat.

Compare Raw Dishcloth Gourd with:

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

Food Info

Nutrients in 300 calories of Dishcloth Gourd

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Dishcloth Gourd with: