Nutrients in 5 ounces of Kiwano

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

Macros Ratio

Protein Fat Carbs

15%

23%

62%

5 oz ▼

Macro Nutrients

Kiwano

Energy62.4 kcal

2.15%

Horned melon has 62.3689 kcal of Energy per 5 ounces, which is 2.15% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.8 g

1.84%

Horned melon has 1.7860185 g of Fat per 5 ounces, which is 1.84% 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

Carbohydrate10.7 g

8.24%

Horned melon has 10.716111 g of Carbohydrate per 5 ounces, which is 8.24% 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

Protein2.52 g

4.5%

Horned melon has 2.5231055 g of Protein per 5 ounces, which is 4.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kiwano

Vitamin A9.92 μg

1.1%

RAE, retinol activity equivalents

Horned melon has 9.922325 μg of Vitamin A per 5 ounces, which is 1.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.035 mg

2.95%

Thiamine

Horned melon has 0.035436875 mg of Vitamin B1 per 5 ounces, which is 2.95% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.021 mg

1.64%

Riboflavin

Horned melon has 0.021262125 mg of Vitamin B2 per 5 ounces, which is 1.64% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.8 mg

Niacin, nicotinic acid, niacinamide

Horned melon has 0.800873375 mg of Vitamin B3 per 5 ounces, which is 5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.26 mg

5.2%

Pantothenic acid

Horned melon has 0.259397925 mg of Vitamin B5 per 5 ounces, which is 5.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.089 mg

6.87%

Pyridoxine

Horned melon has 0.089300925 mg of Vitamin B6 per 5 ounces, which is 6.87% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B94.25 μg

1.06%

Folates and Folic Acid

Horned melon has 4.252425 μg of Vitamin B9 per 5 ounces, which is 1.06% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B12

Cobalamin

No information available

Vitamin C7.5 mg

8.35%

Ascorbic acid

Horned melon has 7.5126175 mg of Vitamin C per 5 ounces, which is 8.35% 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

Calcium18.4 mg

1.84%

Horned melon has 18.427175 mg of Calcium per 5 ounces, which is 1.84% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.028 mg

3.15%

Horned melon has 0.0283495 mg of Copper per 5 ounces, which is 3.15% 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

Iron1.6 mg

20%

Horned melon has 1.60174675 mg of Iron per 5 ounces, which is 20% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium56.7 mg

13.5%

Horned melon has 56.699 mg of Magnesium per 5 ounces, which is 13.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.055 mg

2.4%

Horned melon has 0.055281525 mg of Manganese per 5 ounces, which is 2.4% 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

Phosphorus52.4 mg

7.5%

Horned melon has 52.446575 mg of Phosphorus per 5 ounces, which is 7.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium174 mg

5.13%

Horned melon has 174.349425 mg of Potassium per 5 ounces, which is 5.13% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium2.83 mg

0.19%

Horned melon has 2.83495 mg of Sodium per 5 ounces, which is 0.19% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.68 mg

6.2%

Horned melon has 0.680388 mg of Zinc per 5 ounces, which is 6.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water126 g

3.4%

Horned melon has 126.11275075 g of Water per 5 ounces, which is 3.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Horned melon:

5 ounces of Kiwano has a good amount of Vitamin C.
It has some Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6.
The product has trace amounts of Vitamin A, Vitamin B2 and Vitamin B9.

Minerals in 5 ounces of Horned melon:

5 ounces of Kiwano is an excellent source of Iron.
It has a good amount of Magnesium and Phosphorus.
It also has some Copper, Manganese, Potassium and Zinc.
While 5 ounces of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 5 ounces of Horned melon:

5 ounces of Kiwano has a good amount of Carbohydrate.
It has some Protein.
The product has trace amounts of Fat.

Compare Horned melon with:

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

Food Info

Nutrients in 5 ounces of Kiwano

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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