Nutrients in 500 calories of Boiled White Gourd-flowered

Boiled and Drained White Gourd-flowered .

Weight per 500 Calories

Boiled White Gourd-flowered

3333g

Boiled and Drained White Gourd-flowered has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

14%

85%

500 kcal ▼

Macro Nutrients

Boiled White Gourd-flowered

Energy500 kcal

17.2%

Boiled and Drained White Gourd-flowered has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.67 g

0.69%

Boiled and Drained White Gourd-flowered has 0.66666666666667 g of Fat per 500 calories, which is 0.69% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.067 g

0.21%

Boiled and Drained White Gourd-flowered has 0.066666666666667 g of Saturated Fat per 500 calories, which is 0.21% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 60.3 g

1.76%

Boiled and Drained White Gourd-flowered has 0.3 g of Omega 6 per 500 calories, which is 1.76% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained White Gourd-flowered has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate123 g

95%

Boiled and Drained White Gourd-flowered has 123 g of Carbohydrate per 500 calories, which is 95% 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

Fiber40 g

105%

Boiled and Drained White Gourd-flowered has 40 g of Fiber per 500 calories, which is 105% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein20 g

35.7%

Boiled and Drained White Gourd-flowered has 20 g of Protein per 500 calories, which is 35.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled White Gourd-flowered

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.97 mg

80.6%

Thiamine

Boiled and Drained White Gourd-flowered has 0.96666666666667 mg of Vitamin B1 per 500 calories, which is 80.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.73 mg

56.4%

Riboflavin

Boiled and Drained White Gourd-flowered has 0.73333333333333 mg of Vitamin B2 per 500 calories, which is 56.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B313 mg

81.3%

Niacin, nicotinic acid, niacinamide

Boiled and Drained White Gourd-flowered has 13 mg of Vitamin B3 per 500 calories, which is 81.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.8 mg

96%

Pantothenic acid

Boiled and Drained White Gourd-flowered has 4.8 mg of Vitamin B5 per 500 calories, which is 96% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.27 mg

97%

Pyridoxine

Boiled and Drained White Gourd-flowered has 1.2666666666667 mg of Vitamin B6 per 500 calories, which is 97% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9133 μg

33.3%

Folates and Folic Acid

Boiled and Drained White Gourd-flowered has 133.33333333333 μg of Vitamin B9 per 500 calories, which is 33.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained White Gourd-flowered has 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C283 mg

315%

Ascorbic acid

Boiled and Drained White Gourd-flowered has 283.33333333333 mg of Vitamin C per 500 calories, which is 315% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained White Gourd-flowered has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Boiled White Gourd-flowered

Calcium800 mg

80%

Boiled and Drained White Gourd-flowered has 800 mg of Calcium per 500 calories, which is 80% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.87 mg

96%

Boiled and Drained White Gourd-flowered has 0.86666666666667 mg of Copper per 500 calories, which is 96% 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

Iron8.33 mg

104%

Boiled and Drained White Gourd-flowered has 8.3333333333333 mg of Iron per 500 calories, which is 104% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium367 mg

87.3%

Boiled and Drained White Gourd-flowered has 366.66666666667 mg of Magnesium per 500 calories, which is 87.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.2 mg

96%

Boiled and Drained White Gourd-flowered has 2.2 mg of Manganese per 500 calories, which is 96% 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

Phosphorus433 mg

62%

Boiled and Drained White Gourd-flowered has 433.33333333333 mg of Phosphorus per 500 calories, which is 62% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium5667 mg

167%

Boiled and Drained White Gourd-flowered has 5666.6666666667 mg of Potassium per 500 calories, which is 167% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6.67 μg

12%

Boiled and Drained White Gourd-flowered has 6.6666666666667 μg of Selenium per 500 calories, which is 12% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium66.7 mg

4.44%

Boiled and Drained White Gourd-flowered has 66.666666666667 mg of Sodium per 500 calories, which is 4.44% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc23.3 mg

212%

Boiled and Drained White Gourd-flowered has 23.333333333333 mg of Zinc per 500 calories, which is 212% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3177 g

86%

Boiled and Drained White Gourd-flowered has 3177.3333333333 g of Water per 500 calories, which is 86% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled and Drained White Gourd-flowered :

500 calories of Boiled White Gourd-flowered has outstanding amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C.
It is an excellent source of Vitamin B2 and Vitamin B9.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Boiled and Drained White Gourd-flowered :

500 calories of Boiled White Gourd-flowered has outstanding amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc.
It is an excellent source of Calcium and Phosphorus.
It also has a good amount of Selenium.
This vegetable has some Sodium.

Macronutrients in 500 calories of Boiled and Drained White Gourd-flowered :

500 calories of Boiled White Gourd-flowered has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Protein.
While 500 calories of product has trace amounts of Omega 6, it has no Fat and Saturated Fat.

Compare Boiled and Drained White Gourd-flowered with:

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

Food Info

Nutrients in 500 calories of Boiled White Gourd-flowered

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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