Nutrients in 300 calories of Boiled White Gourd-flowered

Boiled and Drained White Gourd-flowered .

Weight per 300 Calories

Boiled White Gourd-flowered

2000g

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

Macros Ratio

Protein Fat Carbs

14%

85%

300 kcal ▼

Macro Nutrients

Boiled White Gourd-flowered

Energy300 kcal

10.3%

Boiled and Drained White Gourd-flowered 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

Fat0.4 g

0.41%

Boiled and Drained White Gourd-flowered has 0.4 g of Fat per 300 calories, which is 0.41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.04 g

0.13%

Boiled and Drained White Gourd-flowered has 0.04 g of Saturated Fat per 300 calories, which is 0.13% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 60.18 g

1.06%

Boiled and Drained White Gourd-flowered has 0.18 g of Omega 6 per 300 calories, which is 1.06% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained White Gourd-flowered 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

Carbohydrate73.8 g

56.8%

Boiled and Drained White Gourd-flowered has 73.8 g of Carbohydrate per 300 calories, which is 56.8% 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

Fiber24 g

63%

Boiled and Drained White Gourd-flowered has 24 g of Fiber per 300 calories, which is 63% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12 g

21.4%

Boiled and Drained White Gourd-flowered has 12 g of Protein per 300 calories, which is 21.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled White Gourd-flowered

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.58 mg

48.3%

Thiamine

Boiled and Drained White Gourd-flowered has 0.58 mg of Vitamin B1 per 300 calories, which is 48.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.44 mg

34%

Riboflavin

Boiled and Drained White Gourd-flowered has 0.44 mg of Vitamin B2 per 300 calories, which is 34% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.8 mg

48.8%

Niacin, nicotinic acid, niacinamide

Boiled and Drained White Gourd-flowered has 7.8 mg of Vitamin B3 per 300 calories, which is 48.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.88 mg

57.6%

Pantothenic acid

Boiled and Drained White Gourd-flowered has 2.88 mg of Vitamin B5 per 300 calories, which is 57.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.76 mg

58.5%

Pyridoxine

Boiled and Drained White Gourd-flowered has 0.76 mg of Vitamin B6 per 300 calories, which is 58.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B980 μg

20%

Folates and Folic Acid

Boiled and Drained White Gourd-flowered has 80 μg of Vitamin B9 per 300 calories, which is 20% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained White Gourd-flowered 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 C170 mg

189%

Ascorbic acid

Boiled and Drained White Gourd-flowered has 170 mg of Vitamin C per 300 calories, which is 189% 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 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

Calcium480 mg

48%

Boiled and Drained White Gourd-flowered has 480 mg of Calcium per 300 calories, which is 48% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.52 mg

57.8%

Boiled and Drained White Gourd-flowered has 0.52 mg of Copper per 300 calories, which is 57.8% 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 mg

62.5%

Boiled and Drained White Gourd-flowered has 5 mg of Iron per 300 calories, which is 62.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium220 mg

52.4%

Boiled and Drained White Gourd-flowered has 220 mg of Magnesium per 300 calories, which is 52.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.32 mg

57.4%

Boiled and Drained White Gourd-flowered has 1.32 mg of Manganese per 300 calories, which is 57.4% 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

Phosphorus260 mg

37%

Boiled and Drained White Gourd-flowered has 260 mg of Phosphorus per 300 calories, which is 37% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3400 mg

100%

Boiled and Drained White Gourd-flowered has 3400 mg of Potassium per 300 calories, which is 100% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4 μg

7.27%

Boiled and Drained White Gourd-flowered has 4 μg of Selenium per 300 calories, which is 7.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium40 mg

2.67%

Boiled and Drained White Gourd-flowered has 40 mg of Sodium per 300 calories, which is 2.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc14 mg

127%

Boiled and Drained White Gourd-flowered has 14 mg of Zinc per 300 calories, which is 127% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1906 g

51.5%

Boiled and Drained White Gourd-flowered has 1906.4 g of Water per 300 calories, which is 51.5% 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 :

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

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

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

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

300 calories of Boiled White Gourd-flowered 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:

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

Food Info

Nutrients in 300 calories of Boiled White Gourd-flowered

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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