Nutrients in 300 calories of Boiled Waxgourd with Salt

Boiled and Drained Waxgourd with Salt.

Weight per 300 Calories

Boiled Waxgourd with Salt

2727g

Boiled and Drained Waxgourd with Salt has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

12%

14%

74%

300 kcal ▼

Macro Nutrients

Boiled Waxgourd with Salt

Energy300 kcal

10.3%

Boiled and Drained Waxgourd with Salt has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.45 g

5.62%

Boiled and Drained Waxgourd with Salt has 5.4545454545455 g of Fat per 300 calories, which is 5.62% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.44 g

1.36%

Boiled and Drained Waxgourd with Salt has 0.43636363636364 g of Saturated Fat per 300 calories, which is 1.36% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 62.4 g

14%

Boiled and Drained Waxgourd with Salt has 2.4 g of Omega 6 per 300 calories, which is 14% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Waxgourd with Salt has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate67 g

51.4%

Boiled and Drained Waxgourd with Salt has 66.818181818182 g of Carbohydrate per 300 calories, which is 51.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars32 g

44.4%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Boiled and Drained Waxgourd with Salt has 32.181818181818 g of Sugars per 300 calories, which is 44.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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

Fiber27.3 g

71.8%

Boiled and Drained Waxgourd with Salt has 27.272727272727 g of Fiber per 300 calories, which is 71.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11 g

19.5%

Boiled and Drained Waxgourd with Salt has 10.909090909091 g of Protein per 300 calories, which is 19.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Waxgourd with Salt

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled and Drained Waxgourd with Salt has 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.93 mg

77.3%

Thiamine

Boiled and Drained Waxgourd with Salt has 0.92727272727273 mg of Vitamin B1 per 300 calories, which is 77.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.027 mg

2.1%

Riboflavin

Boiled and Drained Waxgourd with Salt has 0.027272727272727 mg of Vitamin B2 per 300 calories, which is 2.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310.5 mg

65.5%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Waxgourd with Salt has 10.472727272727 mg of Vitamin B3 per 300 calories, which is 65.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.3 mg

66%

Pantothenic acid

Boiled and Drained Waxgourd with Salt has 3.3 mg of Vitamin B5 per 300 calories, which is 66% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.87 mg

67%

Pyridoxine

Boiled and Drained Waxgourd with Salt has 0.87272727272727 mg of Vitamin B6 per 300 calories, which is 67% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9109 μg

27.3%

Folates and Folic Acid

Boiled and Drained Waxgourd with Salt has 109.09090909091 μg of Vitamin B9 per 300 calories, which is 27.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Waxgourd with Salt has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C286 mg

318%

Ascorbic acid

Boiled and Drained Waxgourd with Salt has 286.36363636364 mg of Vitamin C per 300 calories, which is 318% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Waxgourd with Salt has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.2 mg

14.5%

Tocopherols and Tocotrienols

Boiled and Drained Waxgourd with Salt has 2.1818181818182 mg of Vitamin E per 300 calories, which is 14.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K76.4 μg

63.6%

Phytomenadione or phylloquinone

Boiled and Drained Waxgourd with Salt has 76.363636363636 μg of Vitamin K per 300 calories, which is 63.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Waxgourd with Salt

Calcium491 mg

49%

Boiled and Drained Waxgourd with Salt has 490.90909090909 mg of Calcium per 300 calories, which is 49% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.6 mg

66.7%

Boiled and Drained Waxgourd with Salt has 0.6 mg of Copper per 300 calories, which is 66.7% 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

Iron10.4 mg

130%

Boiled and Drained Waxgourd with Salt has 10.363636363636 mg of Iron per 300 calories, which is 130% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium273 mg

65%

Boiled and Drained Waxgourd with Salt has 272.72727272727 mg of Magnesium per 300 calories, which is 65% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.53 mg

66.4%

Boiled and Drained Waxgourd with Salt has 1.5272727272727 mg of Manganese per 300 calories, which is 66.4% 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

Phosphorus464 mg

66.2%

Boiled and Drained Waxgourd with Salt has 463.63636363636 mg of Phosphorus per 300 calories, which is 66.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium136 mg

Boiled and Drained Waxgourd with Salt has 136.36363636364 mg of Potassium per 300 calories, which is 4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.45 μg

9.9%

Boiled and Drained Waxgourd with Salt has 5.4545454545455 μg of Selenium per 300 calories, which is 9.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium9355 mg

624%

Boiled and Drained Waxgourd with Salt has 9354.5454545455 mg of Sodium per 300 calories, which is 624% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc16 mg

146%

Boiled and Drained Waxgourd with Salt has 16.090909090909 mg of Zinc per 300 calories, which is 146% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2620 g

71%

Boiled and Drained Waxgourd with Salt has 2619.8181818182 g of Water per 300 calories, which is 71% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Drained Waxgourd with Salt:

300 calories of Boiled Waxgourd with Salt has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K.
It also has a good amount of Vitamin E.
While 300 calories of product has trace amounts of Vitamin B2, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Boiled and Drained Waxgourd with Salt:

300 calories of Boiled Waxgourd with Salt has outstanding amounts of Iron, Sodium and Zinc.
It is an excellent source of Calcium, Copper, Magnesium, Manganese and Phosphorus.
It also has a good amount of Selenium.
This vegetable has some Potassium.

Macronutrients in 300 calories of Boiled and Drained Waxgourd with Salt:

300 calories of Boiled Waxgourd with Salt is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Omega 6 and Protein.
It also has some Fat.
The product has trace amounts of Saturated Fat.

Compare Boiled and Drained Waxgourd with Salt with:

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Food Info

Nutrients in 300 calories of Boiled Waxgourd with Salt

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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