Food Nutrient Profile - White Gourd-flowered

Menu
Select from foods

Nutrients in 100 grams of White Gourd-flowered

Raw White Gourd-flowered (Lagenaria siceraria).

Macros Ratio

Protein Fat Carbs
15%
1%
84%
100 g ▼

Macro Nutrients

White Gourd-flowered
Energy14 kcal
0.48%
Raw White Gourd-flowered provides 14kcal of Energy per 100 grams, meeting 0.48% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.02 g
0.021%
Raw White Gourd-flowered provides 0.02g of Fat per 100 grams, meeting 0.021% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.002 g
0.006%
Raw White Gourd-flowered provides 0.002g of Saturated Fat per 100 grams, meeting 0.006% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 3
NA
No information available
Omega 60.009 g
0.053%
Raw White Gourd-flowered provides 0.009g of Omega 6 per 100 grams, meeting 0.053% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw White Gourd-flowered provides 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate3.4 g
2.6%
Raw White Gourd-flowered provides 3.4g of Carbohydrate per 100 grams, meeting 2.6% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber0.5 g
1.3%
Raw White Gourd-flowered provides 0.5g of Fiber per 100 grams, meeting 1.3% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein0.62 g
1.1%
Raw White Gourd-flowered provides 0.62g of Protein per 100 grams, meeting 1.1% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
Buy premium vegan protein powder

Vitamins

White Gourd-flowered
Vitamin A
NA
RAE, retinol activity equivalents
No information available
Vitamin B10.029 mg
2.4%
Thiamine
Raw White Gourd-flowered provides 0.029mg of Vitamin B1 per 100 grams, meeting 2.4% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
Buy Vegan Vitamin B1
Vitamin B20.022 mg
1.7%
Riboflavin
Raw White Gourd-flowered provides 0.022mg of Vitamin B2 per 100 grams, meeting 1.7% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Buy Vegan Vitamin B2
Vitamin B30.32 mg
2%
Niacin, nicotinic acid, niacinamide
Raw White Gourd-flowered provides 0.32mg of Vitamin B3 per 100 grams, meeting 2% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.15 mg
3.04%
Pantothenic acid
Raw White Gourd-flowered provides 0.15mg of Vitamin B5 per 100 grams, meeting 3.04% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.04 mg
3.08%
Pyridoxine
Raw White Gourd-flowered provides 0.04mg of Vitamin B6 per 100 grams, meeting 3.08% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B96 μg
1.5%
Folates and Folic Acid
Raw White Gourd-flowered provides 6μg of Vitamin B9 per 100 grams, meeting 1.5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw White Gourd-flowered provides 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
Buy Vegan Vitamin B12
Vitamin C10 mg
11.2%
Ascorbic acid
Raw White Gourd-flowered provides 10mg of Vitamin C per 100 grams, meeting 11.2% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw White Gourd-flowered provides 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
Buy Vegan Vitamin D
Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

White Gourd-flowered
Calcium26 mg
2.6%
Raw White Gourd-flowered provides 26mg of Calcium per 100 grams, meeting 2.6% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.026 mg
2.9%
Raw White Gourd-flowered provides 0.026mg of Copper per 100 grams, meeting 2.9% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.2 mg
2.5%
Raw White Gourd-flowered provides 0.2mg of Iron per 100 grams, meeting 2.5% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium11 mg
2.6%
Raw White Gourd-flowered provides 11mg of Magnesium per 100 grams, meeting 2.6% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.066 mg
2.87%
Raw White Gourd-flowered provides 0.066mg of Manganese per 100 grams, meeting 2.87% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus13 mg
1.86%
Raw White Gourd-flowered provides 13mg of Phosphorus per 100 grams, meeting 1.86% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium150 mg
4.4%
Raw White Gourd-flowered provides 150mg of Potassium per 100 grams, meeting 4.4% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.2 μg
0.36%
Raw White Gourd-flowered provides 0.2μg of Selenium per 100 grams, meeting 0.36% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium2 mg
0.13%
Raw White Gourd-flowered provides 2mg of Sodium per 100 grams, meeting 0.13% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.7 mg
6.36%
Raw White Gourd-flowered provides 0.7mg of Zinc per 100 grams, meeting 6.36% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water96 g
2.6%
Raw White Gourd-flowered provides 96g of Water per 100 grams, meeting 2.6% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in White Gourd-flowered: 100g - Health Benefits and Nutrition Facts

Discover the nutrition data of White Gourd-flowered, including macro and micronutrients in 100g of raw White Gourd-flowered. Learn about the health benefits and nutritional value of this unique vegetable.

Discover the Nutritional Powerhouse: Raw White Gourd-Flowered

Are you looking to boost your health with nutrient-dense, whole plant foods? Look no further than the humble White Gourd-flowered! This versatile vegetable is packed with essential vitamins, minerals, and macronutrients that can support your overall well-being. Let's dive into the nutritional profile of 100 grams of raw White Gourd-flowered.

Vitamins in 100 Grams of Raw White Gourd-Flowered

White Gourd-flowered is a fantastic source of Vitamin C, which is crucial for a healthy immune system and skin. But that's not all! It also contains:

While it has trace amounts of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B9 (Folate), it does not contain Vitamin B12 or Vitamin D.

Minerals in 100 Grams of Raw White Gourd-Flowered

This vegetable is also a good source of several essential minerals:

It also contains trace amounts of Phosphorus but lacks Selenium and Sodium.

Macronutrients in 100 Grams of Raw White Gourd-Flowered

When it comes to macronutrients, White Gourd-flowered offers:

Notably, it contains no fat, saturated fat, or Omega-6 fatty acids, making it a low-calorie, heart-healthy choice.

Conclusion

Incorporating raw White Gourd-flowered into your diet can be a delicious and nutritious way to enhance your health. Whether you add it to salads, soups, or stir-fries, this vegetable offers a wealth of vitamins, minerals, and macronutrients that support overall wellness. So why not give it a try and experience the benefits for yourself? Your body will thank you!

Frequently Asked Questions about White Gourd-flowered

What are the health benefits of White Gourd-flowered ?

White gourd-flowered, also known as winter melon, is a low-calorie vegetable that is high in fiber, vitamins, and minerals. It can help support digestion, promote hydration, and boost the immune system. Additionally, white gourd-flowered is a good source of antioxidants, which can help reduce inflammation and protect against chronic diseases.

Are there any potential risks or side effects of consuming White Gourd-flowered ?

White gourd-flowered, also known as winter melon, is a nutritious vegetable that is low in calories and high in fiber, vitamins, and minerals. Consuming white gourd-flowered as part of a balanced diet is generally safe and beneficial for health. However, some individuals may experience digestive issues such as bloating or gas if they consume it in large quantities due to its high fiber content. It is always recommended to consume a variety of vegetables as part of a well-rounded diet to ensure you are meeting all of your nutrient needs.

Can I lose weight by eating more White Gourd-flowered ?

White gourd-flowered is a nutritious vegetable that can be part of a healthy weight loss diet due to its low calorie and high fiber content. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall balanced meals and portion control in addition to incorporating white gourd-flowered into your diet.

Can I gain more muscles by eating more White Gourd-flowered if I train consistently?

White gourd-flowered is a good source of plant-based protein, which is essential for muscle growth. However, to gain muscle mass, you also need to ensure you are consuming enough calories, a variety of nutrients, and engaging in consistent strength training exercises. It's important to have a well-rounded diet that includes a variety of plant-based protein sources, carbohydrates, healthy fats, and plenty of fruits and vegetables to support muscle growth and overall health.

Can I eat White Gourd-flowered if I have diabetes?

Yes, White Gourd-flowered, also known as winter melon, is a low-calorie vegetable that can be a healthy addition to a diabetic diet. It is high in fiber, which can help regulate blood sugar levels. However, it's important to monitor portion sizes and cooking methods to avoid adding extra sugar or unhealthy fats.

Can I consume White Gourd-flowered if I am on a Keto diet?

Yes, White Gourd-flowered is a low-carb vegetable that can be consumed on a Keto diet. It is a good source of vitamins and minerals while being low in carbohydrates, making it a suitable option for those following a Keto diet.

Can I eat White Gourd-flowered if I am on a low fat diet?

Yes, White Gourd-flowered is a low-fat vegetable that can be included in a low-fat diet. It is a good source of vitamins and minerals while being low in calories and fat.

What is the environmental impact of producing White Gourd-flowered ?

The environmental impact of producing White Gourd-flowered is relatively low compared to animal agriculture. White Gourd-flowered is a plant-based food that requires less water, land, and resources to produce compared to animal products. By choosing plant-based foods like White Gourd-flowered, you can help reduce greenhouse gas emissions, water usage, and deforestation associated with animal agriculture.




Compare Raw White Gourd-flowered with: