Nutrients in 500 calories of Dishcloth Gourd

Raw Dishcloth Gourd (Luffa aegyptiaca).

Weight per 500 Calories

Dishcloth Gourd

2500g

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

Macros Ratio

Protein Fat Carbs

20%

72%

500 kcal ▼

Macro Nutrients

Dishcloth Gourd

Energy500 kcal

17.2%

Raw Dishcloth Gourd has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5 g

5.15%

Raw Dishcloth Gourd has 5 g of Fat per 500 calories, which is 5.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.4 g

1.25%

Raw Dishcloth Gourd has 0.4 g of Saturated Fat per 500 calories, which is 1.25% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 62.18 g

12.8%

Raw Dishcloth Gourd has 2.175 g of Omega 6 per 500 calories, which is 12.8% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate109 g

83.7%

Raw Dishcloth Gourd has 108.75 g of Carbohydrate per 500 calories, which is 83.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars50.5 g

69.7%

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

Raw Dishcloth Gourd has 50.5 g of Sugars per 500 calories, which is 69.7% 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

Fiber27.5 g

72.4%

Raw Dishcloth Gourd has 27.5 g of Fiber per 500 calories, which is 72.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein30 g

53.6%

Raw Dishcloth Gourd has 30 g of Protein per 500 calories, which is 53.6% 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 B11.25 mg

104%

Thiamine

Raw Dishcloth Gourd has 1.25 mg of Vitamin B1 per 500 calories, which is 104% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.5 mg

115%

Riboflavin

Raw Dishcloth Gourd has 1.5 mg of Vitamin B2 per 500 calories, which is 115% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310 mg

62.5%

Niacin, nicotinic acid, niacinamide

Raw Dishcloth Gourd has 10 mg of Vitamin B3 per 500 calories, which is 62.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.45 mg

109%

Pantothenic acid

Raw Dishcloth Gourd has 5.45 mg of Vitamin B5 per 500 calories, which is 109% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.08 mg

82.7%

Pyridoxine

Raw Dishcloth Gourd has 1.075 mg of Vitamin B6 per 500 calories, which is 82.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9175 μg

43.8%

Folates and Folic Acid

Raw Dishcloth Gourd has 175 μg of Vitamin B9 per 500 calories, which is 43.8% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C300 mg

333%

Ascorbic acid

Raw Dishcloth Gourd has 300 mg of Vitamin C per 500 calories, which is 333% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.5 mg

16.7%

Tocopherols and Tocotrienols

Raw Dishcloth Gourd has 2.5 mg of Vitamin E per 500 calories, which is 16.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K17.5 μg

14.6%

Phytomenadione or phylloquinone

Raw Dishcloth Gourd has 17.5 μg of Vitamin K per 500 calories, which is 14.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dishcloth Gourd

Calcium500 mg

50%

Raw Dishcloth Gourd has 500 mg of Calcium per 500 calories, which is 50% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.88 mg

97%

Raw Dishcloth Gourd has 0.875 mg of Copper per 500 calories, which is 97% 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

Iron9 mg

113%

Raw Dishcloth Gourd has 9 mg of Iron per 500 calories, which is 113% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium350 mg

83.3%

Raw Dishcloth Gourd has 350 mg of Magnesium per 500 calories, which is 83.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.3 mg

100%

Raw Dishcloth Gourd has 2.3 mg of Manganese per 500 calories, which is 100% 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

Phosphorus800 mg

114%

Raw Dishcloth Gourd has 800 mg of Phosphorus per 500 calories, which is 114% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3475 mg

102%

Raw Dishcloth Gourd has 3475 mg of Potassium per 500 calories, which is 102% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5 μg

9.1%

Raw Dishcloth Gourd has 5 μg of Selenium per 500 calories, which is 9.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium75 mg

Raw Dishcloth Gourd has 75 mg of Sodium per 500 calories, which is 5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.75 mg

16%

Raw Dishcloth Gourd has 1.75 mg of Zinc per 500 calories, which is 16% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2346 g

63.4%

Raw Dishcloth Gourd has 2346.25 g of Water per 500 calories, which is 63.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Dishcloth Gourd:

500 calories of Dishcloth Gourd has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C.
It is an excellent source of Vitamin B3 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 500 calories of Raw Dishcloth Gourd:

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

Macronutrients in 500 calories of Raw Dishcloth Gourd:

500 calories of Dishcloth Gourd has outstanding amounts of Carbohydrate.
It is an excellent source of Sugars, Fiber and Protein.
It also has a good amount of Omega 6.
This vegetable 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 500 calories of Dishcloth Gourd

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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