Nutrients in 5 ounces of Dishcloth Gourd

Raw Dishcloth Gourd (Luffa aegyptiaca).

Macros Ratio

Protein Fat Carbs

20%

72%

5 oz ▼

Macro Nutrients

Dishcloth Gourd

Energy28.3 kcal

0.98%

Raw Dishcloth Gourd has 28.3495 kcal of Energy per 5 ounces, which is 0.98% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.28 g

0.29%

Raw Dishcloth Gourd has 0.283495 g of Fat per 5 ounces, which is 0.29% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.023 g

0.071%

Raw Dishcloth Gourd has 0.0226796 g of Saturated Fat per 5 ounces, which is 0.071% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 60.12 g

0.73%

Raw Dishcloth Gourd has 0.123320325 g of Omega 6 per 5 ounces, which is 0.73% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate6.17 g

4.74%

Raw Dishcloth Gourd has 6.16601625 g of Carbohydrate per 5 ounces, which is 4.74% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.86 g

3.95%

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

Raw Dishcloth Gourd has 2.8632995 g of Sugars per 5 ounces, which is 3.95% 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

Fiber1.56 g

4.1%

Raw Dishcloth Gourd has 1.5592225 g of Fiber per 5 ounces, which is 4.1% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.7 g

3.04%

Raw Dishcloth Gourd has 1.70097 g of Protein per 5 ounces, which is 3.04% 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 B10.071 mg

5.9%

Thiamine

Raw Dishcloth Gourd has 0.07087375 mg of Vitamin B1 per 5 ounces, which is 5.9% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.085 mg

6.54%

Riboflavin

Raw Dishcloth Gourd has 0.0850485 mg of Vitamin B2 per 5 ounces, which is 6.54% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.57 mg

3.54%

Niacin, nicotinic acid, niacinamide

Raw Dishcloth Gourd has 0.56699 mg of Vitamin B3 per 5 ounces, which is 3.54% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.31 mg

6.2%

Pantothenic acid

Raw Dishcloth Gourd has 0.30900955 mg of Vitamin B5 per 5 ounces, which is 6.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.061 mg

4.7%

Pyridoxine

Raw Dishcloth Gourd has 0.060951425 mg of Vitamin B6 per 5 ounces, which is 4.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B99.92 μg

2.5%

Folates and Folic Acid

Raw Dishcloth Gourd has 9.922325 μg of Vitamin B9 per 5 ounces, which is 2.5% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C17 mg

19%

Ascorbic acid

Raw Dishcloth Gourd has 17.0097 mg of Vitamin C per 5 ounces, which is 19% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.14 mg

0.94%

Tocopherols and Tocotrienols

Raw Dishcloth Gourd has 0.1417475 mg of Vitamin E per 5 ounces, which is 0.94% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.99 μg

0.83%

Phytomenadione or phylloquinone

Raw Dishcloth Gourd has 0.9922325 μg of Vitamin K per 5 ounces, which is 0.83% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dishcloth Gourd

Calcium28.3 mg

2.83%

Raw Dishcloth Gourd has 28.3495 mg of Calcium per 5 ounces, which is 2.83% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.05 mg

5.5%

Raw Dishcloth Gourd has 0.049611625 mg of Copper per 5 ounces, which is 5.5% 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

Iron0.51 mg

6.38%

Raw Dishcloth Gourd has 0.510291 mg of Iron per 5 ounces, which is 6.38% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium20 mg

4.72%

Raw Dishcloth Gourd has 19.84465 mg of Magnesium per 5 ounces, which is 4.72% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.13 mg

5.67%

Raw Dishcloth Gourd has 0.1304077 mg of Manganese per 5 ounces, which is 5.67% 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

Phosphorus45.4 mg

6.48%

Raw Dishcloth Gourd has 45.3592 mg of Phosphorus per 5 ounces, which is 6.48% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium197 mg

5.8%

Raw Dishcloth Gourd has 197.029025 mg of Potassium per 5 ounces, which is 5.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.28 μg

0.52%

Raw Dishcloth Gourd has 0.283495 μg of Selenium per 5 ounces, which is 0.52% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4.25 mg

0.28%

Raw Dishcloth Gourd has 4.252425 mg of Sodium per 5 ounces, which is 0.28% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.099 mg

0.9%

Raw Dishcloth Gourd has 0.09922325 mg of Zinc per 5 ounces, which is 0.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water133 g

3.6%

Raw Dishcloth Gourd has 133.03002875 g of Water per 5 ounces, which is 3.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Dishcloth Gourd:

5 ounces of Dishcloth Gourd has a good amount of Vitamin C.
It has some Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9.
While 5 ounces of product has trace amounts of Vitamin E and Vitamin K, it has no Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Raw Dishcloth Gourd:

5 ounces of Dishcloth Gourd has some Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
While 5 ounces of product has trace amounts of Zinc, it has no Selenium and Sodium.

Macronutrients in 5 ounces of Raw Dishcloth Gourd:

5 ounces of Dishcloth Gourd has some Carbohydrate, Sugars, Fiber and Protein.
While 5 ounces of product has trace amounts of Omega 6, it has no Fat and Saturated Fat.

Compare Raw Dishcloth Gourd with:

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

Food Info

Nutrients in 5 ounces of Dishcloth Gourd

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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