Nutrients in 500 calories of Boiled Waxgourd with Salt

Boiled and Drained Waxgourd with Salt.

Weight per 500 Calories

Boiled Waxgourd with Salt

4546g

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

Macros Ratio

Protein Fat Carbs

12%

14%

74%

500 kcal ▼

Macro Nutrients

Boiled Waxgourd with Salt

Energy500 kcal

17.2%

Boiled and Drained Waxgourd with Salt 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

Fat9.1 g

9.37%

Boiled and Drained Waxgourd with Salt has 9.0909090909091 g of Fat per 500 calories, which is 9.37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.73 g

2.27%

Boiled and Drained Waxgourd with Salt has 0.72727272727273 g of Saturated Fat per 500 calories, which is 2.27% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 64 g

23.5%

Boiled and Drained Waxgourd with Salt has 4 g of Omega 6 per 500 calories, which is 23.5% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate111 g

85.7%

Boiled and Drained Waxgourd with Salt has 111.36363636364 g of Carbohydrate per 500 calories, which is 85.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars53.6 g

74%

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

Boiled and Drained Waxgourd with Salt has 53.636363636364 g of Sugars per 500 calories, which is 74% 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

Fiber45.5 g

120%

Boiled and Drained Waxgourd with Salt has 45.454545454545 g of Fiber per 500 calories, which is 120% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein18 g

32.5%

Boiled and Drained Waxgourd with Salt has 18.181818181818 g of Protein per 500 calories, which is 32.5% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.55 mg

129%

Thiamine

Boiled and Drained Waxgourd with Salt has 1.5454545454545 mg of Vitamin B1 per 500 calories, which is 129% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.045 mg

3.5%

Riboflavin

Boiled and Drained Waxgourd with Salt has 0.045454545454545 mg of Vitamin B2 per 500 calories, which is 3.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B317.5 mg

109%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Waxgourd with Salt has 17.454545454545 mg of Vitamin B3 per 500 calories, which is 109% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.5 mg

110%

Pantothenic acid

Boiled and Drained Waxgourd with Salt has 5.5 mg of Vitamin B5 per 500 calories, which is 110% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.45 mg

112%

Pyridoxine

Boiled and Drained Waxgourd with Salt has 1.4545454545455 mg of Vitamin B6 per 500 calories, which is 112% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9182 μg

45.5%

Folates and Folic Acid

Boiled and Drained Waxgourd with Salt has 181.81818181818 μg of Vitamin B9 per 500 calories, which is 45.5% 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 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 C477 mg

530%

Ascorbic acid

Boiled and Drained Waxgourd with Salt has 477.27272727273 mg of Vitamin C per 500 calories, which is 530% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.64 mg

24.2%

Tocopherols and Tocotrienols

Boiled and Drained Waxgourd with Salt has 3.6363636363636 mg of Vitamin E per 500 calories, which is 24.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K127 μg

106%

Phytomenadione or phylloquinone

Boiled and Drained Waxgourd with Salt has 127.27272727273 μg of Vitamin K per 500 calories, which is 106% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Waxgourd with Salt

Calcium818 mg

82%

Boiled and Drained Waxgourd with Salt has 818.18181818182 mg of Calcium per 500 calories, which is 82% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1 mg

111%

Boiled and Drained Waxgourd with Salt has 1 mg of Copper per 500 calories, which is 111% 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

Iron17.3 mg

216%

Boiled and Drained Waxgourd with Salt has 17.272727272727 mg of Iron per 500 calories, which is 216% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium455 mg

108%

Boiled and Drained Waxgourd with Salt has 454.54545454545 mg of Magnesium per 500 calories, which is 108% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.55 mg

111%

Boiled and Drained Waxgourd with Salt has 2.5454545454545 mg of Manganese per 500 calories, which is 111% 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

Phosphorus773 mg

110%

Boiled and Drained Waxgourd with Salt has 772.72727272727 mg of Phosphorus per 500 calories, which is 110% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium227 mg

6.7%

Boiled and Drained Waxgourd with Salt has 227.27272727273 mg of Potassium per 500 calories, which is 6.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9.1 μg

16.5%

Boiled and Drained Waxgourd with Salt has 9.0909090909091 μg of Selenium per 500 calories, which is 16.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium15591 mg

1039%

Boiled and Drained Waxgourd with Salt has 15590.909090909 mg of Sodium per 500 calories, which is 1039% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc27 mg

244%

Boiled and Drained Waxgourd with Salt has 26.818181818182 mg of Zinc per 500 calories, which is 244% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water4366 g

118%

Boiled and Drained Waxgourd with Salt has 4366.3636363636 g of Water per 500 calories, which is 118% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled and Drained Waxgourd with Salt:

500 calories of Boiled Waxgourd with Salt has outstanding amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B9 and Vitamin E.
It also has some Vitamin B2.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 500 calories of Boiled and Drained Waxgourd with Salt:

500 calories of Boiled Waxgourd with Salt has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Sodium and Zinc.
It has a good amount of Selenium.
It also has some Potassium.

Macronutrients in 500 calories of Boiled and Drained Waxgourd with Salt:

500 calories of Boiled Waxgourd with Salt has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Omega 6, Sugars and Protein.
It also has a good amount of 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 500 calories of Boiled Waxgourd with Salt

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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