Nutrients in 5 ounces of Waxgourd

Raw Waxgourd (Benincasa hispida).

Macros Ratio

Protein Fat Carbs

10%

12%

78%

5 oz ▼

Macro Nutrients

Waxgourd

Energy18.4 kcal

0.64%

Raw Waxgourd has 18.427175 kcal of Energy per 5 ounces, which is 0.64% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.28 g

0.29%

Raw Waxgourd 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 Waxgourd 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 Waxgourd 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 Waxgourd 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

Carbohydrate4.25 g

3.27%

Raw Waxgourd has 4.252425 g of Carbohydrate per 5 ounces, which is 3.27% 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

Fiber4.1 g

11%

Raw Waxgourd has 4.1106775 g of Fiber per 5 ounces, which is 11% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein0.57 g

Raw Waxgourd has 0.56699 g of Protein per 5 ounces, which is 1% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Waxgourd

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Waxgourd has 0 μg of Vitamin A per 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.057 mg

4.72%

Thiamine

Raw Waxgourd has 0.056699 mg of Vitamin B1 per 5 ounces, which is 4.72% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg

12%

Riboflavin

Raw Waxgourd has 0.15592225 mg of Vitamin B2 per 5 ounces, which is 12% 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 Waxgourd 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 B50.19 mg

3.77%

Pantothenic acid

Raw Waxgourd has 0.188524175 mg of Vitamin B5 per 5 ounces, which is 3.77% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.05 mg

3.8%

Pyridoxine

Raw Waxgourd has 0.049611625 mg of Vitamin B6 per 5 ounces, which is 3.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B97.1 μg

1.77%

Folates and Folic Acid

Raw Waxgourd has 7.087375 μg of Vitamin B9 per 5 ounces, which is 1.77% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Waxgourd 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 C18.4 mg

20.5%

Ascorbic acid

Raw Waxgourd has 18.427175 mg of Vitamin C per 5 ounces, which is 20.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Waxgourd 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Waxgourd

Calcium27 mg

2.7%

Raw Waxgourd has 26.932025 mg of Calcium per 5 ounces, which is 2.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.033 mg

3.62%

Raw Waxgourd has 0.032601925 mg of Copper per 5 ounces, which is 3.62% 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

Iron0.57 mg

7.1%

Raw Waxgourd has 0.56699 mg of Iron per 5 ounces, which is 7.1% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium14 mg

3.37%

Raw Waxgourd has 14.17475 mg of Magnesium per 5 ounces, which is 3.37% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.082 mg

3.57%

Raw Waxgourd has 0.08221355 mg of Manganese per 5 ounces, which is 3.57% 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

Phosphorus27 mg

3.85%

Raw Waxgourd has 26.932025 mg of Phosphorus per 5 ounces, which is 3.85% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium8.5 mg

0.25%

Raw Waxgourd has 8.50485 mg of Potassium per 5 ounces, which is 0.25% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.28 μg

0.52%

Raw Waxgourd 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

Sodium157 mg

10.5%

Raw Waxgourd has 157.339725 mg of Sodium per 5 ounces, which is 10.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.86 mg

7.86%

Raw Waxgourd has 0.86465975 mg of Zinc per 5 ounces, which is 7.86% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water136 g

3.7%

Raw Waxgourd has 136.2193475 g of Water per 5 ounces, which is 3.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Waxgourd:

5 ounces of Waxgourd is an excellent source of Vitamin C.
It has a good amount of Vitamin B2.
It also has some Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6.
While 5 ounces of product has trace amounts of Vitamin B9, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Raw Waxgourd:

5 ounces of Waxgourd has a good amount of Iron, Sodium and Zinc.
It has some Calcium, Copper, Magnesium, Manganese and Phosphorus.
It has no Potassium and Selenium.

Macronutrients in 5 ounces of Raw Waxgourd:

5 ounces of Waxgourd has a good amount of Fiber.
It has some Carbohydrate.
While 5 ounces of product has trace amounts of Omega 6 and Protein, it has no Fat and Saturated Fat.

Compare Raw Waxgourd with:

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

Food Info

Nutrients in 5 ounces of Waxgourd

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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