Nutrients in 1 pound of Waxgourd

Raw Waxgourd (Benincasa hispida).

Macros Ratio

Protein Fat Carbs

10%

12%

78%

1 lb ▼

Macro Nutrients

Waxgourd

Energy59 kcal

2.03%

Raw Waxgourd has 58.96696 kcal of Energy per 1 pound, which is 2.03% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.91 g

0.94%

Raw Waxgourd has 0.907184 g of Fat per 1 pound, which is 0.94% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.073 g

0.23%

Raw Waxgourd has 0.07257472 g of Saturated Fat per 1 pound, which is 0.23% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 60.39 g

2.32%

Raw Waxgourd has 0.39462504 g of Omega 6 per 1 pound, which is 2.32% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Waxgourd has 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate13.6 g

10.5%

Raw Waxgourd has 13.60776 g of Carbohydrate per 1 pound, which is 10.5% 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

Fiber13 g

34.6%

Raw Waxgourd has 13.154168 g of Fiber per 1 pound, which is 34.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.8 g

3.24%

Raw Waxgourd has 1.814368 g of Protein per 1 pound, which is 3.24% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Waxgourd

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Waxgourd has 0 μg of Vitamin A per 1 pound, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.18 mg

15%

Thiamine

Raw Waxgourd has 0.1814368 mg of Vitamin B1 per 1 pound, which is 15% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.5 mg

38.4%

Riboflavin

Raw Waxgourd has 0.4989512 mg of Vitamin B2 per 1 pound, which is 38.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.8 mg

11.3%

Niacin, nicotinic acid, niacinamide

Raw Waxgourd has 1.814368 mg of Vitamin B3 per 1 pound, which is 11.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.6 mg

12%

Pantothenic acid

Raw Waxgourd has 0.60327736 mg of Vitamin B5 per 1 pound, which is 12% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.16 mg

12.2%

Pyridoxine

Raw Waxgourd has 0.1587572 mg of Vitamin B6 per 1 pound, which is 12.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B922.7 μg

5.67%

Folates and Folic Acid

Raw Waxgourd has 22.6796 μg of Vitamin B9 per 1 pound, which is 5.67% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Waxgourd has 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C59 mg

65.5%

Ascorbic acid

Raw Waxgourd has 58.96696 mg of Vitamin C per 1 pound, which is 65.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Waxgourd has 0 IU of Vitamin D per 1 pound, 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

Waxgourd

Calcium86 mg

8.6%

Raw Waxgourd has 86.18248 mg of Calcium per 1 pound, which is 8.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.1 mg

11.6%

Raw Waxgourd has 0.10432616 mg of Copper per 1 pound, which is 11.6% 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

Iron1.8 mg

22.7%

Raw Waxgourd has 1.814368 mg of Iron per 1 pound, which is 22.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium45.4 mg

10.8%

Raw Waxgourd has 45.3592 mg of Magnesium per 1 pound, which is 10.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.26 mg

11.4%

Raw Waxgourd has 0.26308336 mg of Manganese per 1 pound, which is 11.4% 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

Phosphorus86 mg

12.3%

Raw Waxgourd has 86.18248 mg of Phosphorus per 1 pound, which is 12.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium27.2 mg

0.8%

Raw Waxgourd has 27.21552 mg of Potassium per 1 pound, which is 0.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.91 μg

1.65%

Raw Waxgourd has 0.907184 μg of Selenium per 1 pound, which is 1.65% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium503 mg

33.6%

Raw Waxgourd has 503.48712 mg of Sodium per 1 pound, which is 33.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.77 mg

25%

Raw Waxgourd has 2.7669112 mg of Zinc per 1 pound, which is 25% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water436 g

11.8%

Raw Waxgourd has 435.901912 g of Water per 1 pound, which is 11.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Waxgourd:

1 pound of Waxgourd is an excellent source of Vitamin B2 and Vitamin C.
It has a good amount of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6.
It also has some Vitamin B9.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 1 pound of Raw Waxgourd:

1 pound of Waxgourd is an excellent source of Iron, Sodium and Zinc.
It has a good amount of Calcium, Copper, Magnesium, Manganese and Phosphorus.
The product has trace amounts of Potassium and Selenium.

Macronutrients in 1 pound of Raw Waxgourd:

1 pound of Waxgourd is an excellent source of Fiber.
It has a good amount of Carbohydrate.
It also has some Protein.
While 1 pound of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Raw Waxgourd with:

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

Food Info

Nutrients in 1 pound of Waxgourd

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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