Nutrients in 100 grams of Kiwano

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

Macros Ratio

Protein Fat Carbs

15%

23%

62%

100 g ▼

Macro Nutrients

Kiwano

Energy44 kcal

1.5%

Horned melon has 44 kcal of Energy per 100 grams, which is 1.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.26 g

1.3%

Horned melon has 1.26 g of Fat per 100 grams, which is 1.3% 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

Carbohydrate7.56 g

5.8%

Horned melon has 7.56 g of Carbohydrate per 100 grams, which is 5.8% 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

Protein1.78 g

3.18%

Horned melon has 1.78 g of Protein per 100 grams, which is 3.18% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kiwano

Vitamin A7 μg

0.78%

RAE, retinol activity equivalents

Horned melon has 7 μg of Vitamin A per 100 grams, which is 0.78% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.025 mg

2.1%

Thiamine

Horned melon has 0.025 mg of Vitamin B1 per 100 grams, which is 2.1% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.015 mg

1.15%

Riboflavin

Horned melon has 0.015 mg of Vitamin B2 per 100 grams, which is 1.15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.57 mg

3.53%

Niacin, nicotinic acid, niacinamide

Horned melon has 0.565 mg of Vitamin B3 per 100 grams, which is 3.53% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.18 mg

3.66%

Pantothenic acid

Horned melon has 0.183 mg of Vitamin B5 per 100 grams, which is 3.66% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.063 mg

4.85%

Pyridoxine

Horned melon has 0.063 mg of Vitamin B6 per 100 grams, which is 4.85% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B93 μg

0.75%

Folates and Folic Acid

Horned melon has 3 μg of Vitamin B9 per 100 grams, which is 0.75% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B12

Cobalamin

No information available

Vitamin C5.3 mg

5.9%

Ascorbic acid

Horned melon has 5.3 mg of Vitamin C per 100 grams, which is 5.9% 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

Calcium13 mg

1.3%

Horned melon has 13 mg of Calcium per 100 grams, which is 1.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.02 mg

2.22%

Horned melon has 0.02 mg of Copper per 100 grams, which is 2.22% 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

Iron1.13 mg

14%

Horned melon has 1.13 mg of Iron per 100 grams, which is 14% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium40 mg

9.52%

Horned melon has 40 mg of Magnesium per 100 grams, which is 9.52% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.039 mg

1.7%

Horned melon has 0.039 mg of Manganese per 100 grams, which is 1.7% 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

Phosphorus37 mg

5.3%

Horned melon has 37 mg of Phosphorus per 100 grams, which is 5.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium123 mg

3.6%

Horned melon has 123 mg of Potassium per 100 grams, which is 3.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium2 mg

0.13%

Horned melon has 2 mg of Sodium per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.48 mg

4.36%

Horned melon has 0.48 mg of Zinc per 100 grams, which is 4.36% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water89 g

2.4%

Horned melon has 88.97 g of Water per 100 grams, which is 2.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Horned melon:

100 grams of Kiwano has some Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C.
The product has trace amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B9.

Minerals in 100 grams of Horned melon:

100 grams of Kiwano has a good amount of Iron and Magnesium.
It has some Phosphorus, Potassium and Zinc.
While 100 grams of product has trace amounts of Calcium, Copper and Manganese, it has no Sodium.

Macronutrients in 100 grams of Horned melon:

100 grams of Kiwano has some Carbohydrate and 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 100 grams of Kiwano

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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