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Nutrients in 14 ounces of Waxgourd

Raw Waxgourd (Benincasa hispida).

Macros Ratio

Protein Fat Carbs
10%
12%
78%
14 oz ▼

Macro Nutrients

Waxgourd
Energy51.6 kcal
1.78%
Raw Waxgourd has 51.59609 kcal of Energy per 14 ounces, which is 1.78% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.79 g
0.82%
Raw Waxgourd has 0.793786 g of Fat per 14 ounces, which is 0.82% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.064 g
0.2%
Raw Waxgourd has 0.06350288 g of Saturated Fat per 14 ounces, which is 0.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 3
NA
No information available
Omega 60.35 g
2.03%
Raw Waxgourd has 0.34529691 g of Omega 6 per 14 ounces, which is 2.03% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Waxgourd has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate12 g
9.16%
Raw Waxgourd has 11.90679 g of Carbohydrate per 14 ounces, which is 9.16% 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
Fiber11.5 g
30.3%
Raw Waxgourd has 11.509897 g of Fiber per 14 ounces, which is 30.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein1.6 g
2.83%
Raw Waxgourd has 1.587572 g of Protein per 14 ounces, which is 2.83% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Waxgourd
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Raw Waxgourd has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg
13.2%
Thiamine
Raw Waxgourd has 0.1587572 mg of Vitamin B1 per 14 ounces, which is 13.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.44 mg
33.6%
Riboflavin
Raw Waxgourd has 0.4365823 mg of Vitamin B2 per 14 ounces, which is 33.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.6 mg
9.92%
Niacin, nicotinic acid, niacinamide
Raw Waxgourd has 1.587572 mg of Vitamin B3 per 14 ounces, which is 9.92% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.53 mg
10.6%
Pantothenic acid
Raw Waxgourd has 0.52786769 mg of Vitamin B5 per 14 ounces, which is 10.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.14 mg
10.7%
Pyridoxine
Raw Waxgourd has 0.13891255 mg of Vitamin B6 per 14 ounces, which is 10.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B920 μg
4.96%
Folates and Folic Acid
Raw Waxgourd has 19.84465 μg of Vitamin B9 per 14 ounces, which is 4.96% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Waxgourd has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C51.6 mg
57.3%
Ascorbic acid
Raw Waxgourd has 51.59609 mg of Vitamin C per 14 ounces, which is 57.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Waxgourd has 0 IU of Vitamin D per 14 ounces, 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

Waxgourd
Calcium75.4 mg
7.54%
Raw Waxgourd has 75.40967 mg of Calcium per 14 ounces, which is 7.54% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.091 mg
10%
Raw Waxgourd has 0.09128539 mg of Copper per 14 ounces, which is 10% 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
Iron1.6 mg
20%
Raw Waxgourd has 1.587572 mg of Iron per 14 ounces, which is 20% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium39.7 mg
9.45%
Raw Waxgourd has 39.6893 mg of Magnesium per 14 ounces, which is 9.45% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.23 mg
10%
Raw Waxgourd has 0.23019794 mg of Manganese per 14 ounces, which is 10% 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
Phosphorus75.4 mg
10.8%
Raw Waxgourd has 75.40967 mg of Phosphorus per 14 ounces, which is 10.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium24 mg
0.7%
Raw Waxgourd has 23.81358 mg of Potassium per 14 ounces, which is 0.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.79 μg
1.44%
Raw Waxgourd has 0.793786 μg of Selenium per 14 ounces, which is 1.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium441 mg
29.4%
Raw Waxgourd has 440.55123 mg of Sodium per 14 ounces, which is 29.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.42 mg
22%
Raw Waxgourd has 2.4210473 mg of Zinc per 14 ounces, which is 22% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water381 g
10.3%
Raw Waxgourd has 381.414173 g of Water per 14 ounces, which is 10.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Waxgourd:
Minerals in 14 ounces of Raw Waxgourd:
Macronutrients in 14 ounces of Raw Waxgourd:



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