Nutrients in 300 calories of White Gourd-flowered

Raw White Gourd-flowered (Lagenaria siceraria).

Weight per 300 Calories

White Gourd-flowered

2143g

Raw White Gourd-flowered has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

15%

84%

300 kcal ▼

Macro Nutrients

White Gourd-flowered

Energy300 kcal

10.3%

Raw 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

Fat0.43 g

0.44%

Raw White Gourd-flowered has 0.42857142857143 g of Fat per 300 calories, which is 0.44% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.043 g

0.13%

Raw White Gourd-flowered has 0.042857142857143 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 60.19 g

1.13%

Raw White Gourd-flowered has 0.19285714285714 g of Omega 6 per 300 calories, which is 1.13% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate72.6 g

56%

Raw White Gourd-flowered has 72.642857142857 g of Carbohydrate per 300 calories, which is 56% 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

Fiber10.7 g

28%

Raw White Gourd-flowered has 10.714285714286 g of Fiber per 300 calories, which is 28% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13.3 g

23.7%

Raw White Gourd-flowered has 13.285714285714 g of Protein per 300 calories, which is 23.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

White Gourd-flowered

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.62 mg

51.8%

Thiamine

Raw White Gourd-flowered has 0.62142857142857 mg of Vitamin B1 per 300 calories, which is 51.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.47 mg

36.3%

Riboflavin

Raw White Gourd-flowered has 0.47142857142857 mg of Vitamin B2 per 300 calories, which is 36.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.86 mg

43%

Niacin, nicotinic acid, niacinamide

Raw White Gourd-flowered has 6.8571428571429 mg of Vitamin B3 per 300 calories, which is 43% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.26 mg

65%

Pantothenic acid

Raw White Gourd-flowered has 3.2571428571429 mg of Vitamin B5 per 300 calories, which is 65% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.86 mg

66%

Pyridoxine

Raw White Gourd-flowered has 0.85714285714286 mg of Vitamin B6 per 300 calories, which is 66% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9129 μg

32%

Folates and Folic Acid

Raw White Gourd-flowered has 128.57142857143 μg of Vitamin B9 per 300 calories, which is 32% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C216 mg

240%

Ascorbic acid

Raw White Gourd-flowered has 216.42857142857 mg of Vitamin C per 300 calories, which is 240% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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

White Gourd-flowered

Calcium557 mg

55.7%

Raw White Gourd-flowered has 557.14285714286 mg of Calcium per 300 calories, which is 55.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.56 mg

62%

Raw White Gourd-flowered has 0.55714285714286 mg of Copper per 300 calories, which is 62% 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

Iron4.3 mg

53.6%

Raw White Gourd-flowered has 4.2857142857143 mg of Iron per 300 calories, which is 53.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium236 mg

56%

Raw White Gourd-flowered has 235.71428571429 mg of Magnesium per 300 calories, which is 56% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.4 mg

61.5%

Raw White Gourd-flowered has 1.4142857142857 mg of Manganese per 300 calories, which is 61.5% 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

Phosphorus279 mg

39.8%

Raw White Gourd-flowered has 278.57142857143 mg of Phosphorus per 300 calories, which is 39.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3214 mg

95%

Raw White Gourd-flowered has 3214.2857142857 mg of Potassium per 300 calories, which is 95% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.3 μg

7.8%

Raw White Gourd-flowered has 4.2857142857143 μg of Selenium per 300 calories, which is 7.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium43 mg

2.86%

Raw White Gourd-flowered has 42.857142857143 mg of Sodium per 300 calories, which is 2.86% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc15 mg

136%

Raw White Gourd-flowered has 15 mg of Zinc per 300 calories, which is 136% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2047 g

55.3%

Raw White Gourd-flowered has 2047.2857142857 g of Water per 300 calories, which is 55.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw White Gourd-flowered :

300 calories of White Gourd-flowered 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 Raw White Gourd-flowered :

300 calories of 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 Raw White Gourd-flowered :

300 calories of 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 Raw White Gourd-flowered with:

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

Food Info

Nutrients in 300 calories of White Gourd-flowered

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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