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Nutrients in 100 calories of White Gourd-flowered

Raw White Gourd-flowered (Lagenaria siceraria).

Weight per 100 Calories

White Gourd-flowered
714g

Raw White Gourd-flowered has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
15%
1%
84%
100 kcal ▼

Macro Nutrients

White Gourd-flowered
Energy100 kcal
3.45%
Raw White Gourd-flowered 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
Fat0.14 g
0.15%
Raw White Gourd-flowered has 0.14285714285714 g of Fat per 100 calories, which is 0.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.014 g
0.045%
Raw White Gourd-flowered has 0.014285714285714 g of Saturated Fat per 100 calories, which is 0.045% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 3
NA
No information available
Omega 60.064 g
0.38%
Raw White Gourd-flowered has 0.064285714285714 g of Omega 6 per 100 calories, which is 0.38% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw White Gourd-flowered 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
Carbohydrate24.2 g
18.6%
Raw White Gourd-flowered has 24.214285714286 g of Carbohydrate per 100 calories, which is 18.6% of the Recommended Dietary Allowance of 130g per day 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
Fiber3.57 g
9.4%
Raw White Gourd-flowered has 3.5714285714286 g of Fiber per 100 calories, which is 9.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein4.43 g
7.9%
Raw White Gourd-flowered has 4.4285714285714 g of Protein per 100 calories, which is 7.9% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

White Gourd-flowered
Vitamin A
NA
RAE, retinol activity equivalents
No information available
Vitamin B10.21 mg
17.3%
Thiamine
Raw White Gourd-flowered has 0.20714285714286 mg of Vitamin B1 per 100 calories, which is 17.3% 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 White Gourd-flowered has 0.15714285714286 mg of Vitamin B2 per 100 calories, which is 12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.3 mg
14.3%
Niacin, nicotinic acid, niacinamide
Raw White Gourd-flowered has 2.2857142857143 mg of Vitamin B3 per 100 calories, which is 14.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.1 mg
21.7%
Pantothenic acid
Raw White Gourd-flowered has 1.0857142857143 mg of Vitamin B5 per 100 calories, which is 21.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.29 mg
22%
Pyridoxine
Raw White Gourd-flowered has 0.28571428571429 mg of Vitamin B6 per 100 calories, which is 22% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B943 μg
10.7%
Folates and Folic Acid
Raw White Gourd-flowered has 42.857142857143 μg of Vitamin B9 per 100 calories, which is 10.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw White Gourd-flowered 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 C72 mg
80%
Ascorbic acid
Raw White Gourd-flowered has 72.142857142857 mg of Vitamin C per 100 calories, which is 80% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw White Gourd-flowered 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 E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

White Gourd-flowered
Calcium186 mg
18.6%
Raw White Gourd-flowered has 185.71428571429 mg of Calcium per 100 calories, which is 18.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.19 mg
20.6%
Raw White Gourd-flowered has 0.18571428571429 mg of Copper per 100 calories, which is 20.6% 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
Iron1.43 mg
18%
Raw White Gourd-flowered has 1.4285714285714 mg of Iron per 100 calories, which is 18% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium78.6 mg
18.7%
Raw White Gourd-flowered has 78.571428571429 mg of Magnesium per 100 calories, which is 18.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.47 mg
20.5%
Raw White Gourd-flowered has 0.47142857142857 mg of Manganese per 100 calories, which is 20.5% 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
Phosphorus93 mg
13.3%
Raw White Gourd-flowered has 92.857142857143 mg of Phosphorus per 100 calories, which is 13.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1071 mg
31.5%
Raw White Gourd-flowered has 1071.4285714286 mg of Potassium per 100 calories, which is 31.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.43 μg
2.6%
Raw White Gourd-flowered has 1.4285714285714 μg of Selenium per 100 calories, which is 2.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium14.3 mg
0.95%
Raw White Gourd-flowered has 14.285714285714 mg of Sodium per 100 calories, which is 0.95% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc5 mg
45.5%
Raw White Gourd-flowered has 5 mg of Zinc per 100 calories, which is 45.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water682 g
18.4%
Raw White Gourd-flowered has 682.42857142857 g of Water per 100 calories, which is 18.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Raw White Gourd-flowered :
Minerals in 100 calories of Raw White Gourd-flowered :
Macronutrients in 100 calories of Raw White Gourd-flowered :



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