Nutrients in 300 calories of Kiwano

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

Weight per 300 Calories

Kiwano

682g

Horned melon has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

15%

23%

62%

300 kcal ▼

Macro Nutrients

Kiwano

Energy300 kcal

10.3%

Horned melon 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

Fat8.6 g

8.86%

Horned melon has 8.5909090909091 g of Fat per 300 calories, which is 8.86% 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

Carbohydrate51.5 g

39.7%

Horned melon has 51.545454545455 g of Carbohydrate per 300 calories, which is 39.7% 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

Protein12 g

21.7%

Horned melon has 12.136363636364 g of Protein per 300 calories, which is 21.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kiwano

Vitamin A47.7 μg

5.3%

RAE, retinol activity equivalents

Horned melon has 47.727272727273 μg of Vitamin A per 300 calories, which is 5.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.17 mg

14.2%

Thiamine

Horned melon has 0.17045454545455 mg of Vitamin B1 per 300 calories, which is 14.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.1 mg

7.87%

Riboflavin

Horned melon has 0.10227272727273 mg of Vitamin B2 per 300 calories, which is 7.87% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.85 mg

24%

Niacin, nicotinic acid, niacinamide

Horned melon has 3.8522727272727 mg of Vitamin B3 per 300 calories, which is 24% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.25 mg

25%

Pantothenic acid

Horned melon has 1.2477272727273 mg of Vitamin B5 per 300 calories, which is 25% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.43 mg

33%

Pyridoxine

Horned melon has 0.42954545454545 mg of Vitamin B6 per 300 calories, which is 33% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B920.5 μg

5.1%

Folates and Folic Acid

Horned melon has 20.454545454545 μg of Vitamin B9 per 300 calories, which is 5.1% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B12

Cobalamin

No information available

Vitamin C36 mg

40%

Ascorbic acid

Horned melon has 36.136363636364 mg of Vitamin C per 300 calories, which is 40% 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

Calcium88.6 mg

8.86%

Horned melon has 88.636363636364 mg of Calcium per 300 calories, which is 8.86% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.14 mg

15%

Horned melon has 0.13636363636364 mg of Copper per 300 calories, which is 15% 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

Iron7.7 mg

96%

Horned melon has 7.7045454545455 mg of Iron per 300 calories, which is 96% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium273 mg

65%

Horned melon has 272.72727272727 mg of Magnesium per 300 calories, which is 65% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.27 mg

11.6%

Horned melon has 0.26590909090909 mg of Manganese per 300 calories, which is 11.6% 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

Phosphorus252 mg

36%

Horned melon has 252.27272727273 mg of Phosphorus per 300 calories, which is 36% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium839 mg

24.7%

Horned melon has 838.63636363636 mg of Potassium per 300 calories, which is 24.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium13.6 mg

0.91%

Horned melon has 13.636363636364 mg of Sodium per 300 calories, which is 0.91% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.27 mg

29.8%

Horned melon has 3.2727272727273 mg of Zinc per 300 calories, which is 29.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water607 g

16.4%

Horned melon has 606.61363636364 g of Water per 300 calories, which is 16.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Horned melon:

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

Minerals in 300 calories of Horned melon:

300 calories of Kiwano has outstanding amounts of Iron.
It is an excellent source of Magnesium, Phosphorus, Potassium and Zinc.
It also has a good amount of Calcium, Copper and Manganese.
The product has trace amounts of Sodium.

Macronutrients in 300 calories of Horned melon:

300 calories of Kiwano is an excellent source of Carbohydrate and Protein.
It has a good amount of Fat.

Compare Horned melon with:

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

Food Info

Nutrients in 300 calories of Kiwano

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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