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Nutrients in 300 calories of Boiled Waxgourd

Boiled and Drained Waxgourd.

Weight per 300 Calories

Boiled Waxgourd
2143g

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

Macros Ratio

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

Macro Nutrients

Boiled Waxgourd
Energy300 kcal
10.3%
Boiled and Drained Waxgourd 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
Fat4.3 g
4.4%
Boiled and Drained Waxgourd has 4.2857142857143 g of Fat per 300 calories, which is 4.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.34 g
1.07%
Boiled and Drained Waxgourd has 0.34285714285714 g of Saturated Fat per 300 calories, which is 1.07% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30 g
0%
Boiled and Drained Waxgourd has 0 g of Omega 3 per 300 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.9 g
11%
Boiled and Drained Waxgourd has 1.8857142857143 g of Omega 6 per 300 calories, which is 11% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Waxgourd 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
Carbohydrate65 g
50%
Boiled and Drained Waxgourd has 65.142857142857 g of Carbohydrate per 300 calories, which is 50% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars25.3 g
35%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Waxgourd has 25.285714285714 g of Sugars per 300 calories, which is 35% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
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
Fiber21.4 g
56.4%
Boiled and Drained Waxgourd has 21.428571428571 g of Fiber per 300 calories, which is 56.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein8.57 g
15.3%
Boiled and Drained Waxgourd has 8.5714285714286 g of Protein per 300 calories, which is 15.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Waxgourd
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Boiled and Drained Waxgourd 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 B10.73 mg
60.7%
Thiamine
Boiled and Drained Waxgourd has 0.72857142857143 mg of Vitamin B1 per 300 calories, which is 60.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.021 mg
1.65%
Riboflavin
Boiled and Drained Waxgourd has 0.021428571428571 mg of Vitamin B2 per 300 calories, which is 1.65% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.23 mg
51.4%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Waxgourd has 8.2285714285714 mg of Vitamin B3 per 300 calories, which is 51.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.6 mg
52%
Pantothenic acid
Boiled and Drained Waxgourd has 2.5928571428571 mg of Vitamin B5 per 300 calories, which is 52% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.69 mg
52.7%
Pyridoxine
Boiled and Drained Waxgourd has 0.68571428571429 mg of Vitamin B6 per 300 calories, which is 52.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B985.7 μg
21.4%
Folates and Folic Acid
Boiled and Drained Waxgourd has 85.714285714286 μg of Vitamin B9 per 300 calories, which is 21.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Waxgourd 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 C225 mg
250%
Ascorbic acid
Boiled and Drained Waxgourd has 225 mg of Vitamin C per 300 calories, which is 250% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Waxgourd 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 E1.7 mg
11.4%
Tocopherols and Tocotrienols
Boiled and Drained Waxgourd has 1.7142857142857 mg of Vitamin E per 300 calories, which is 11.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K60 μg
50%
Phytomenadione or phylloquinone
Boiled and Drained Waxgourd has 60 μg of Vitamin K per 300 calories, which is 50% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Waxgourd
Calcium386 mg
38.6%
Boiled and Drained Waxgourd has 385.71428571429 mg of Calcium per 300 calories, which is 38.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.47 mg
52.4%
Boiled and Drained Waxgourd has 0.47142857142857 mg of Copper per 300 calories, which is 52.4% 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
Iron8.14 mg
102%
Boiled and Drained Waxgourd has 8.1428571428571 mg of Iron per 300 calories, which is 102% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium214 mg
51%
Boiled and Drained Waxgourd has 214.28571428571 mg of Magnesium per 300 calories, which is 51% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.2 mg
52%
Boiled and Drained Waxgourd has 1.2 mg of Manganese per 300 calories, which is 52% 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
Phosphorus364 mg
52%
Boiled and Drained Waxgourd has 364.28571428571 mg of Phosphorus per 300 calories, which is 52% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium107 mg
3.15%
Boiled and Drained Waxgourd has 107.14285714286 mg of Potassium per 300 calories, which is 3.15% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4.3 μg
7.8%
Boiled and Drained Waxgourd has 4.2857142857143 μg of Selenium per 300 calories, which is 7.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium2293 mg
153%
Boiled and Drained Waxgourd has 2292.8571428571 mg of Sodium per 300 calories, which is 153% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc12.6 mg
115%
Boiled and Drained Waxgourd has 12.642857142857 mg of Zinc per 300 calories, which is 115% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water2058 g
55.6%
Boiled and Drained Waxgourd has 2058.4285714286 g of Water per 300 calories, which is 55.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Boiled and Drained Waxgourd:
Minerals in 300 calories of Boiled and Drained Waxgourd:
Macronutrients in 300 calories of Boiled and Drained Waxgourd:



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