Nutrients in 7 ounces of Kiwano

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

Macros Ratio

Protein Fat Carbs

15%

23%

62%

7 oz ▼

Macro Nutrients

Kiwano

Energy87.3 kcal

Horned melon has 87.31646 kcal of Energy per 7 ounces, which is 3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.5 g

2.58%

Horned melon has 2.5004259 g of Fat per 7 ounces, which is 2.58% 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

Carbohydrate15 g

11.5%

Horned melon has 15.0025554 g of Carbohydrate per 7 ounces, which is 11.5% 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

Protein3.53 g

6.3%

Horned melon has 3.5323477 g of Protein per 7 ounces, which is 6.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kiwano

Vitamin A14 μg

1.54%

RAE, retinol activity equivalents

Horned melon has 13.891255 μg of Vitamin A per 7 ounces, which is 1.54% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.05 mg

4.13%

Thiamine

Horned melon has 0.049611625 mg of Vitamin B1 per 7 ounces, which is 4.13% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.03 mg

2.3%

Riboflavin

Horned melon has 0.029766975 mg of Vitamin B2 per 7 ounces, which is 2.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.12 mg

Niacin, nicotinic acid, niacinamide

Horned melon has 1.121222725 mg of Vitamin B3 per 7 ounces, which is 7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.36 mg

7.26%

Pantothenic acid

Horned melon has 0.363157095 mg of Vitamin B5 per 7 ounces, which is 7.26% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.13 mg

9.6%

Pyridoxine

Horned melon has 0.125021295 mg of Vitamin B6 per 7 ounces, which is 9.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B95.95 μg

1.5%

Folates and Folic Acid

Horned melon has 5.953395 μg of Vitamin B9 per 7 ounces, which is 1.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B12

Cobalamin

No information available

Vitamin C10.5 mg

11.7%

Ascorbic acid

Horned melon has 10.5176645 mg of Vitamin C per 7 ounces, which is 11.7% 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

Calcium25.8 mg

2.58%

Horned melon has 25.798045 mg of Calcium per 7 ounces, which is 2.58% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.04 mg

4.4%

Horned melon has 0.0396893 mg of Copper per 7 ounces, which is 4.4% 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

Iron2.24 mg

28%

Horned melon has 2.24244545 mg of Iron per 7 ounces, which is 28% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium79.4 mg

19%

Horned melon has 79.3786 mg of Magnesium per 7 ounces, which is 19% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.077 mg

3.36%

Horned melon has 0.077394135 mg of Manganese per 7 ounces, which is 3.36% 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

Phosphorus73.4 mg

10.5%

Horned melon has 73.425205 mg of Phosphorus per 7 ounces, which is 10.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium244 mg

7.18%

Horned melon has 244.089195 mg of Potassium per 7 ounces, which is 7.18% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium3.97 mg

0.26%

Horned melon has 3.96893 mg of Sodium per 7 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.95 mg

8.66%

Horned melon has 0.9525432 mg of Zinc per 7 ounces, which is 8.66% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water177 g

4.77%

Horned melon has 176.55785105 g of Water per 7 ounces, which is 4.77% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Horned melon:

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

Minerals in 7 ounces of Horned melon:

7 ounces of Kiwano is an excellent source of Iron.
It has a good amount of Magnesium, Phosphorus, Potassium and Zinc.
It also has some Calcium, Copper and Manganese.
It has no Sodium.

Macronutrients in 7 ounces of Horned melon:

7 ounces of Kiwano has a good amount of Carbohydrate.
It has some Fat and Protein.

Compare Horned melon with:

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

Food Info

Nutrients in 7 ounces of Kiwano

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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