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Nutrients in 100 calories of Dishcloth Gourd

Raw Dishcloth Gourd (Luffa aegyptiaca).

Weight per 100 Calories

Dishcloth Gourd
500g

Raw Dishcloth Gourd has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
20%
8%
72%
100 kcal ▼

Macro Nutrients

Dishcloth Gourd
Energy100 kcal
3.45%
Raw Dishcloth Gourd has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1 g
1.03%
Raw Dishcloth Gourd has 1 g of Fat per 100 calories, which is 1.03% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.08 g
0.25%
Raw Dishcloth Gourd has 0.08 g of Saturated Fat per 100 calories, which is 0.25% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 3
NA
No information available
Omega 60.44 g
2.56%
Raw Dishcloth Gourd has 0.435 g of Omega 6 per 100 calories, which is 2.56% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Dishcloth Gourd has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate21.8 g
16.7%
Raw Dishcloth Gourd has 21.75 g of Carbohydrate per 100 calories, which is 16.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars10 g
14%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Dishcloth Gourd has 10.1 g of Sugars per 100 calories, which is 14% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
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
Fiber5.5 g
14.5%
Raw Dishcloth Gourd has 5.5 g of Fiber per 100 calories, which is 14.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein6 g
10.7%
Raw Dishcloth Gourd has 6 g of Protein per 100 calories, which is 10.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dishcloth Gourd
Vitamin A
NA
RAE, retinol activity equivalents
No information available
Vitamin B10.25 mg
21%
Thiamine
Raw Dishcloth Gourd has 0.25 mg of Vitamin B1 per 100 calories, which is 21% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.3 mg
23%
Riboflavin
Raw Dishcloth Gourd has 0.3 mg of Vitamin B2 per 100 calories, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32 mg
12.5%
Niacin, nicotinic acid, niacinamide
Raw Dishcloth Gourd has 2 mg of Vitamin B3 per 100 calories, which is 12.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.1 mg
22%
Pantothenic acid
Raw Dishcloth Gourd has 1.09 mg of Vitamin B5 per 100 calories, which is 22% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.22 mg
16.5%
Pyridoxine
Raw Dishcloth Gourd has 0.215 mg of Vitamin B6 per 100 calories, which is 16.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B935 μg
8.75%
Folates and Folic Acid
Raw Dishcloth Gourd has 35 μg of Vitamin B9 per 100 calories, which is 8.75% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Dishcloth Gourd has 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C60 mg
66.7%
Ascorbic acid
Raw Dishcloth Gourd has 60 mg of Vitamin C per 100 calories, which is 66.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Dishcloth Gourd has 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.5 mg
3.33%
Tocopherols and Tocotrienols
Raw Dishcloth Gourd has 0.5 mg of Vitamin E per 100 calories, which is 3.33% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K3.5 μg
2.9%
Phytomenadione or phylloquinone
Raw Dishcloth Gourd has 3.5 μg of Vitamin K per 100 calories, which is 2.9% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dishcloth Gourd
Calcium100 mg
10%
Raw Dishcloth Gourd has 100 mg of Calcium per 100 calories, which is 10% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.18 mg
19.4%
Raw Dishcloth Gourd has 0.175 mg of Copper per 100 calories, which is 19.4% of the Recommended Dietary Allowance of 0.9mg per day 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
Iron1.8 mg
22.5%
Raw Dishcloth Gourd has 1.8 mg of Iron per 100 calories, which is 22.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium70 mg
16.7%
Raw Dishcloth Gourd has 70 mg of Magnesium per 100 calories, which is 16.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.46 mg
20%
Raw Dishcloth Gourd has 0.46 mg of Manganese per 100 calories, which is 20% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus160 mg
23%
Raw Dishcloth Gourd has 160 mg of Phosphorus per 100 calories, which is 23% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium695 mg
20.4%
Raw Dishcloth Gourd has 695 mg of Potassium per 100 calories, which is 20.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1 μg
1.8%
Raw Dishcloth Gourd has 1 μg of Selenium per 100 calories, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium15 mg
1%
Raw Dishcloth Gourd has 15 mg of Sodium per 100 calories, which is 1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.35 mg
3.2%
Raw Dishcloth Gourd has 0.35 mg of Zinc per 100 calories, which is 3.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water469 g
12.7%
Raw Dishcloth Gourd has 469.25 g of Water per 100 calories, which is 12.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Raw Dishcloth Gourd:
Minerals in 100 calories of Raw Dishcloth Gourd:
Macronutrients in 100 calories of Raw Dishcloth Gourd:



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