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Nutrients in 100 calories of Waxgourd

Raw Waxgourd (Benincasa hispida).

Weight per 100 Calories

Waxgourd
769g

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

Macros Ratio

Protein Fat Carbs
10%
12%
78%
100 kcal ▼

Macro Nutrients

Waxgourd
Energy100 kcal
3.45%
Raw Waxgourd 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
Fat1.54 g
1.6%
Raw Waxgourd has 1.5384615384615 g of Fat per 100 calories, which is 1.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein3.08 g
5.5%
Raw Waxgourd has 3.0769230769231 g of Protein per 100 calories, which is 5.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate23 g
17.8%
Raw Waxgourd has 23.076923076923 g of Carbohydrate per 100 calories, which is 17.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
No information available
Fiber22.3 g
58.7%
Raw Waxgourd has 22.307692307692 g of Fiber per 100 calories, which is 58.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Waxgourd 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
Saturated Fat0.12 g
0.38%
Raw Waxgourd has 0.12307692307692 g of Saturated Fat per 100 calories, which is 0.38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 3
NA
No information available
Omega 60.67 g
3.94%
Raw Waxgourd has 0.66923076923077 g of Omega 6 per 100 calories, which is 3.94% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water739 g
20%
Raw Waxgourd has 739.23076923077 g of Water per 100 calories, which is 20% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Waxgourd
Vitamin A0 μg
0%
Raw Waxgourd has 0 μg of Vitamin A per 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.31 mg
25.6%
Raw Waxgourd has 0.30769230769231 mg of Thiamine per 100 calories, which is 25.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.85 mg
65%
Raw Waxgourd has 0.84615384615385 mg of Vitamin B2 per 100 calories, which is 65% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B33.08 mg
19.2%
Raw Waxgourd has 3.0769230769231 mg of Vitamin B3 per 100 calories, which is 19.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.27 mg
20.7%
Raw Waxgourd has 0.26923076923077 mg of Vitamin B6 per 100 calories, which is 20.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Raw Waxgourd 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
Vitamin C100 mg
111%
Raw Waxgourd has 100 mg of Vitamin C per 100 calories, which is 111% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Raw Waxgourd 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
Vitamin E
NA
No information available
Vitamin K
NA
No information available
Folate38.5 μg
9.6%
Raw Waxgourd has 38.461538461538 μg of Folate per 100 calories, which is 9.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Waxgourd
Calcium146 mg
14.6%
Raw Waxgourd has 146.15384615385 mg of Calcium per 100 calories, which is 14.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.18 mg
19.7%
Raw Waxgourd has 0.17692307692308 mg of Copper per 100 calories, which is 19.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron3.08 mg
38.5%
Raw Waxgourd has 3.0769230769231 mg of Iron per 100 calories, which is 38.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium77 mg
18.3%
Raw Waxgourd has 76.923076923077 mg of Magnesium per 100 calories, which is 18.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.45 mg
19.4%
Raw Waxgourd has 0.44615384615385 mg of Manganese per 100 calories, which is 19.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus146 mg
21%
Raw Waxgourd has 146.15384615385 mg of Phosphorus per 100 calories, which is 21% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium46 mg
1.36%
Raw Waxgourd has 46.153846153846 mg of Potassium per 100 calories, which is 1.36% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.54 μg
2.8%
Raw Waxgourd has 1.5384615384615 μg of Selenium per 100 calories, which is 2.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium854 mg
57%
Raw Waxgourd has 853.84615384615 mg of Sodium per 100 calories, which is 57% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.7 mg
42.7%
Raw Waxgourd has 4.6923076923077 mg of Zinc per 100 calories, which is 42.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 100 calories of Raw Waxgourd:
100 calories of Waxgourd has outstanding amounts of Vitamin C.
It is an excellent source of Thiamine, Vitamin B2 and Vitamin B6. It also has a good amount of Vitamin B3 and Folate. It has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 100 calories of Raw Waxgourd:
100 calories of Waxgourd is an excellent source of Iron, Phosphorus, Sodium and Zinc. It has a good amount of Calcium, Copper, Magnesium and Manganese. It also has some Selenium. The product has trace amounts of Potassium.
Macronutrients in 100 calories of Raw Waxgourd:
100 calories of Waxgourd is an excellent source of Fiber. It has a good amount of Carbohydrate. It also has some Protein and Omega 6. While 100 calories of product has trace amounts of Fat, it has no Saturated Fat.



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