Nutrients in 100 calories of Kiwano

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

Weight per 100 Calories

Kiwano

227g

Horned melon has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

15%

23%

62%

100 kcal ▼

Macro Nutrients

Kiwano

Energy100 kcal

3.45%

Horned melon 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

Fat2.86 g

2.95%

Horned melon has 2.8636363636364 g of Fat per 100 calories, which is 2.95% 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

Carbohydrate17 g

13.2%

Horned melon has 17.181818181818 g of Carbohydrate per 100 calories, which is 13.2% 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

Protein4.05 g

7.22%

Horned melon has 4.0454545454545 g of Protein per 100 calories, which is 7.22% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kiwano

Vitamin A16 μg

1.77%

RAE, retinol activity equivalents

Horned melon has 15.909090909091 μg of Vitamin A per 100 calories, which is 1.77% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.057 mg

4.73%

Thiamine

Horned melon has 0.056818181818182 mg of Vitamin B1 per 100 calories, which is 4.73% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.034 mg

2.62%

Riboflavin

Horned melon has 0.034090909090909 mg of Vitamin B2 per 100 calories, which is 2.62% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.3 mg

8.03%

Niacin, nicotinic acid, niacinamide

Horned melon has 1.2840909090909 mg of Vitamin B3 per 100 calories, which is 8.03% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.42 mg

8.3%

Pantothenic acid

Horned melon has 0.41590909090909 mg of Vitamin B5 per 100 calories, which is 8.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.14 mg

11%

Pyridoxine

Horned melon has 0.14318181818182 mg of Vitamin B6 per 100 calories, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B96.8 μg

1.7%

Folates and Folic Acid

Horned melon has 6.8181818181818 μg of Vitamin B9 per 100 calories, which is 1.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B12

Cobalamin

No information available

Vitamin C12 mg

13.4%

Ascorbic acid

Horned melon has 12.045454545455 mg of Vitamin C per 100 calories, which is 13.4% 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

Calcium29.5 mg

2.95%

Horned melon has 29.545454545455 mg of Calcium per 100 calories, which is 2.95% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.045 mg

5.05%

Horned melon has 0.045454545454545 mg of Copper per 100 calories, which is 5.05% 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

Iron2.57 mg

32%

Horned melon has 2.5681818181818 mg of Iron per 100 calories, which is 32% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium91 mg

21.6%

Horned melon has 90.909090909091 mg of Magnesium per 100 calories, which is 21.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.089 mg

3.85%

Horned melon has 0.088636363636364 mg of Manganese per 100 calories, which is 3.85% 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

Phosphorus84 mg

12%

Horned melon has 84.090909090909 mg of Phosphorus per 100 calories, which is 12% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium280 mg

8.22%

Horned melon has 279.54545454545 mg of Potassium per 100 calories, which is 8.22% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium4.55 mg

0.3%

Horned melon has 4.5454545454545 mg of Sodium per 100 calories, which is 0.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.1 mg

9.9%

Horned melon has 1.0909090909091 mg of Zinc per 100 calories, which is 9.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water202 g

5.46%

Horned melon has 202.20454545455 g of Water per 100 calories, which is 5.46% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Horned melon:

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

Minerals in 100 calories of Horned melon:

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

Macronutrients in 100 calories of Horned melon:

100 calories of Kiwano has a good amount of Carbohydrate and Protein.
It has some Fat.

Compare Horned melon with:

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

Food Info

Nutrients in 100 calories of Kiwano

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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