Nutrients in 300 calories of Boiled White Gourd-flowered with Salt

Boiled and Drained White Gourd-flowered with Salt.

Weight per 300 Calories

Boiled White Gourd-flowered with Salt

2308g

Boiled and Drained White Gourd-flowered with Salt has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

16%

83%

300 kcal ▼

Macro Nutrients

Boiled White Gourd-flowered with Salt

Energy300 kcal

10.3%

Boiled and Drained White Gourd-flowered with Salt 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

Fat0.46 g

0.48%

Boiled and Drained White Gourd-flowered with Salt has 0.46153846153846 g of Fat per 300 calories, which is 0.48% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.046 g

0.14%

Boiled and Drained White Gourd-flowered with Salt has 0.046153846153846 g of Saturated Fat per 300 calories, which is 0.14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 60.21 g

1.22%

Boiled and Drained White Gourd-flowered with Salt has 0.20769230769231 g of Omega 6 per 300 calories, which is 1.22% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained White Gourd-flowered with Salt 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

Carbohydrate71.5 g

55%

Boiled and Drained White Gourd-flowered with Salt has 71.538461538462 g of Carbohydrate per 300 calories, which is 55% 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

Fiber27.7 g

73%

Boiled and Drained White Gourd-flowered with Salt has 27.692307692308 g of Fiber per 300 calories, which is 73% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein14 g

24.7%

Boiled and Drained White Gourd-flowered with Salt has 13.846153846154 g of Protein per 300 calories, which is 24.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled White Gourd-flowered with Salt

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.67 mg

55.8%

Thiamine

Boiled and Drained White Gourd-flowered with Salt has 0.66923076923077 mg of Vitamin B1 per 300 calories, which is 55.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.51 mg

39%

Riboflavin

Boiled and Drained White Gourd-flowered with Salt has 0.50769230769231 mg of Vitamin B2 per 300 calories, which is 39% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39 mg

56.3%

Niacin, nicotinic acid, niacinamide

Boiled and Drained White Gourd-flowered with Salt has 9 mg of Vitamin B3 per 300 calories, which is 56.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.32 mg

66.5%

Pantothenic acid

Boiled and Drained White Gourd-flowered with Salt has 3.3230769230769 mg of Vitamin B5 per 300 calories, which is 66.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.88 mg

67.5%

Pyridoxine

Boiled and Drained White Gourd-flowered with Salt has 0.87692307692308 mg of Vitamin B6 per 300 calories, which is 67.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B992 μg

23%

Folates and Folic Acid

Boiled and Drained White Gourd-flowered with Salt has 92.307692307692 μg of Vitamin B9 per 300 calories, which is 23% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained White Gourd-flowered with Salt 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 C196 mg

218%

Ascorbic acid

Boiled and Drained White Gourd-flowered with Salt has 196.15384615385 mg of Vitamin C per 300 calories, which is 218% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained White Gourd-flowered with Salt 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Boiled White Gourd-flowered with Salt

Calcium554 mg

55.4%

Boiled and Drained White Gourd-flowered with Salt has 553.84615384615 mg of Calcium per 300 calories, which is 55.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.6 mg

66.7%

Boiled and Drained White Gourd-flowered with Salt has 0.6 mg of Copper per 300 calories, which is 66.7% 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

Iron5.77 mg

72%

Boiled and Drained White Gourd-flowered with Salt has 5.7692307692308 mg of Iron per 300 calories, which is 72% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium254 mg

60.4%

Boiled and Drained White Gourd-flowered with Salt has 253.84615384615 mg of Magnesium per 300 calories, which is 60.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.52 mg

66.2%

Boiled and Drained White Gourd-flowered with Salt has 1.5230769230769 mg of Manganese per 300 calories, which is 66.2% 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

Phosphorus300 mg

43%

Boiled and Drained White Gourd-flowered with Salt has 300 mg of Phosphorus per 300 calories, which is 43% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3923 mg

115%

Boiled and Drained White Gourd-flowered with Salt has 3923.0769230769 mg of Potassium per 300 calories, which is 115% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.6 μg

8.4%

Boiled and Drained White Gourd-flowered with Salt has 4.6153846153846 μg of Selenium per 300 calories, which is 8.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5492 mg

366%

Boiled and Drained White Gourd-flowered with Salt has 5492.3076923077 mg of Sodium per 300 calories, which is 366% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc16 mg

147%

Boiled and Drained White Gourd-flowered with Salt has 16.153846153846 mg of Zinc per 300 calories, which is 147% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2200 g

59.5%

Boiled and Drained White Gourd-flowered with Salt has 2199.6923076923 g of Water per 300 calories, which is 59.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Drained White Gourd-flowered with Salt:

300 calories of Boiled White Gourd-flowered with Salt 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 has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Boiled and Drained White Gourd-flowered with Salt:

300 calories of Boiled White Gourd-flowered with Salt has outstanding amounts of Potassium, Sodium and Zinc.
It is an excellent source of Calcium, Copper, Iron, Magnesium, Manganese and Phosphorus.
It also has a good amount of Selenium.

Macronutrients in 300 calories of Boiled and Drained White Gourd-flowered with Salt:

300 calories of Boiled White Gourd-flowered with Salt is an excellent source of Carbohydrate, Fiber and Protein.
While 300 calories of product has trace amounts of Omega 6, it has no Fat and Saturated Fat.

Compare Boiled and Drained White Gourd-flowered with Salt with:

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Food Info

Nutrients in 300 calories of Boiled White Gourd-flowered with Salt

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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