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Nutrients in 500 calories of White Gourd-flowered

Raw White Gourd-flowered (Lagenaria siceraria).

Weight per 500 Calories

White Gourd-flowered
3571g

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

Macros Ratio

Protein Fat Carbs
15%
1%
84%
500 kcal ▼

Macro Nutrients

White Gourd-flowered
Energy500 kcal
17.2%
Raw White Gourd-flowered 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
Fat0.71 g
0.74%
Raw White Gourd-flowered has 0.71428571428571 g of Fat per 500 calories, which is 0.74% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.071 g
0.22%
Raw White Gourd-flowered has 0.071428571428571 g of Saturated Fat per 500 calories, which is 0.22% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 3
NA
No information available
Omega 60.32 g
1.9%
Raw White Gourd-flowered has 0.32142857142857 g of Omega 6 per 500 calories, which is 1.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw White Gourd-flowered 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
Carbohydrate121 g
93%
Raw White Gourd-flowered has 121.07142857143 g of Carbohydrate per 500 calories, which is 93% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber18 g
47%
Raw White Gourd-flowered has 17.857142857143 g of Fiber per 500 calories, which is 47% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein22 g
39.5%
Raw White Gourd-flowered has 22.142857142857 g of Protein per 500 calories, which is 39.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

White Gourd-flowered
Vitamin A
NA
RAE, retinol activity equivalents
No information available
Vitamin B11.04 mg
86.3%
Thiamine
Raw White Gourd-flowered has 1.0357142857143 mg of Vitamin B1 per 500 calories, which is 86.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.79 mg
60.4%
Riboflavin
Raw White Gourd-flowered has 0.78571428571429 mg of Vitamin B2 per 500 calories, which is 60.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B311.4 mg
71.4%
Niacin, nicotinic acid, niacinamide
Raw White Gourd-flowered has 11.428571428571 mg of Vitamin B3 per 500 calories, which is 71.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.43 mg
109%
Pantothenic acid
Raw White Gourd-flowered has 5.4285714285714 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 B61.43 mg
110%
Pyridoxine
Raw White Gourd-flowered has 1.4285714285714 mg of Vitamin B6 per 500 calories, which is 110% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9214 μg
53.6%
Folates and Folic Acid
Raw White Gourd-flowered has 214.28571428571 μg of Vitamin B9 per 500 calories, which is 53.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw White Gourd-flowered 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 C361 mg
401%
Ascorbic acid
Raw White Gourd-flowered has 360.71428571429 mg of Vitamin C per 500 calories, which is 401% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw White Gourd-flowered 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 E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

White Gourd-flowered
Calcium929 mg
93%
Raw White Gourd-flowered has 928.57142857143 mg of Calcium per 500 calories, which is 93% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.93 mg
103%
Raw White Gourd-flowered has 0.92857142857143 mg of Copper per 500 calories, which is 103% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron7.14 mg
89.3%
Raw White Gourd-flowered has 7.1428571428571 mg of Iron per 500 calories, which is 89.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium393 mg
94%
Raw White Gourd-flowered has 392.85714285714 mg of Magnesium per 500 calories, which is 94% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.36 mg
102%
Raw White Gourd-flowered has 2.3571428571429 mg of Manganese per 500 calories, which is 102% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus464 mg
66.3%
Raw White Gourd-flowered has 464.28571428571 mg of Phosphorus per 500 calories, which is 66.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium5357 mg
158%
Raw White Gourd-flowered has 5357.1428571429 mg of Potassium per 500 calories, which is 158% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium7.14 μg
13%
Raw White Gourd-flowered has 7.1428571428571 μg of Selenium per 500 calories, which is 13% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium71.4 mg
4.76%
Raw White Gourd-flowered has 71.428571428571 mg of Sodium per 500 calories, which is 4.76% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc25 mg
227%
Raw White Gourd-flowered has 25 mg of Zinc per 500 calories, which is 227% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water3412 g
92%
Raw White Gourd-flowered has 3412.1428571429 g of Water per 500 calories, which is 92% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Raw White Gourd-flowered :
Minerals in 500 calories of Raw White Gourd-flowered :
Macronutrients in 500 calories of Raw White Gourd-flowered :



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