Nutrients in 500 calories of Kiwano

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

Weight per 500 Calories

Kiwano

1136g

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

Macros Ratio

Protein Fat Carbs

15%

23%

62%

500 kcal ▼

Macro Nutrients

Kiwano

Energy500 kcal

17.2%

Horned melon 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

Fat14.3 g

14.8%

Horned melon has 14.318181818182 g of Fat per 500 calories, which is 14.8% 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

Carbohydrate86 g

66%

Horned melon has 85.909090909091 g of Carbohydrate per 500 calories, which is 66% 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

Protein20.2 g

36%

Horned melon has 20.227272727273 g of Protein per 500 calories, which is 36% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kiwano

Vitamin A79.5 μg

8.84%

RAE, retinol activity equivalents

Horned melon has 79.545454545455 μg of Vitamin A per 500 calories, which is 8.84% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.28 mg

23.7%

Thiamine

Horned melon has 0.28409090909091 mg of Vitamin B1 per 500 calories, which is 23.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.17 mg

13%

Riboflavin

Horned melon has 0.17045454545455 mg of Vitamin B2 per 500 calories, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.42 mg

40%

Niacin, nicotinic acid, niacinamide

Horned melon has 6.4204545454545 mg of Vitamin B3 per 500 calories, which is 40% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.08 mg

41.6%

Pantothenic acid

Horned melon has 2.0795454545455 mg of Vitamin B5 per 500 calories, which is 41.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.72 mg

55%

Pyridoxine

Horned melon has 0.71590909090909 mg of Vitamin B6 per 500 calories, which is 55% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B934 μg

8.52%

Folates and Folic Acid

Horned melon has 34.090909090909 μg of Vitamin B9 per 500 calories, which is 8.52% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B12

Cobalamin

No information available

Vitamin C60.2 mg

67%

Ascorbic acid

Horned melon has 60.227272727273 mg of Vitamin C per 500 calories, which is 67% 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

Calcium148 mg

14.8%

Horned melon has 147.72727272727 mg of Calcium per 500 calories, which is 14.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.23 mg

25.3%

Horned melon has 0.22727272727273 mg of Copper per 500 calories, which is 25.3% 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

Iron13 mg

161%

Horned melon has 12.840909090909 mg of Iron per 500 calories, which is 161% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium455 mg

108%

Horned melon has 454.54545454545 mg of Magnesium per 500 calories, which is 108% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.44 mg

19.3%

Horned melon has 0.44318181818182 mg of Manganese per 500 calories, which is 19.3% 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

Phosphorus420 mg

60%

Horned melon has 420.45454545455 mg of Phosphorus per 500 calories, which is 60% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1398 mg

41%

Horned melon has 1397.7272727273 mg of Potassium per 500 calories, which is 41% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium22.7 mg

1.5%

Horned melon has 22.727272727273 mg of Sodium per 500 calories, which is 1.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.45 mg

49.6%

Horned melon has 5.4545454545455 mg of Zinc per 500 calories, which is 49.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1011 g

27.3%

Horned melon has 1011.0227272727 g of Water per 500 calories, which is 27.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Horned melon:

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

Minerals in 500 calories of Horned melon:

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

Macronutrients in 500 calories of Horned melon:

500 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 500 calories of Kiwano

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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