Nutrients in 500 calories of Boiled Waxgourd

Boiled and Drained Waxgourd.

Weight per 500 Calories

Boiled Waxgourd

3571g

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

Macros Ratio

Protein Fat Carbs

10%

12%

78%

500 kcal ▼

Macro Nutrients

Boiled Waxgourd

Energy500 kcal

17.2%

Boiled and Drained Waxgourd 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

Fat7.14 g

7.36%

Boiled and Drained Waxgourd has 7.1428571428571 g of Fat per 500 calories, which is 7.36% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.57 g

1.8%

Boiled and Drained Waxgourd has 0.57142857142857 g of Saturated Fat per 500 calories, which is 1.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Boiled and Drained Waxgourd has 0 g of Omega 3 per 500 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.14 g

18.5%

Boiled and Drained Waxgourd has 3.1428571428571 g of Omega 6 per 500 calories, which is 18.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Waxgourd 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

Carbohydrate109 g

83.5%

Boiled and Drained Waxgourd has 108.57142857143 g of Carbohydrate per 500 calories, which is 83.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars42 g

58%

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

Boiled and Drained Waxgourd has 42.142857142857 g of Sugars per 500 calories, which is 58% 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

Fiber35.7 g

94%

Boiled and Drained Waxgourd has 35.714285714286 g of Fiber per 500 calories, which is 94% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein14.3 g

25.5%

Boiled and Drained Waxgourd has 14.285714285714 g of Protein per 500 calories, which is 25.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Waxgourd

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled and Drained Waxgourd 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 B11.2 mg

101%

Thiamine

Boiled and Drained Waxgourd has 1.2142857142857 mg of Vitamin B1 per 500 calories, which is 101% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.036 mg

2.75%

Riboflavin

Boiled and Drained Waxgourd has 0.035714285714286 mg of Vitamin B2 per 500 calories, which is 2.75% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B313.7 mg

85.7%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Waxgourd has 13.714285714286 mg of Vitamin B3 per 500 calories, which is 85.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.32 mg

86.4%

Pantothenic acid

Boiled and Drained Waxgourd has 4.3214285714286 mg of Vitamin B5 per 500 calories, which is 86.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.14 mg

88%

Pyridoxine

Boiled and Drained Waxgourd has 1.1428571428571 mg of Vitamin B6 per 500 calories, which is 88% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9143 μg

35.7%

Folates and Folic Acid

Boiled and Drained Waxgourd has 142.85714285714 μg of Vitamin B9 per 500 calories, which is 35.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Waxgourd 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 C375 mg

417%

Ascorbic acid

Boiled and Drained Waxgourd has 375 mg of Vitamin C per 500 calories, which is 417% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Waxgourd 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 E2.86 mg

19%

Tocopherols and Tocotrienols

Boiled and Drained Waxgourd has 2.8571428571429 mg of Vitamin E per 500 calories, which is 19% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K100 μg

83.3%

Phytomenadione or phylloquinone

Boiled and Drained Waxgourd has 100 μg of Vitamin K per 500 calories, which is 83.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Waxgourd

Calcium643 mg

64.3%

Boiled and Drained Waxgourd has 642.85714285714 mg of Calcium per 500 calories, which is 64.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.79 mg

87.3%

Boiled and Drained Waxgourd has 0.78571428571429 mg of Copper per 500 calories, which is 87.3% 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

Iron13.6 mg

170%

Boiled and Drained Waxgourd has 13.571428571429 mg of Iron per 500 calories, which is 170% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium357 mg

85%

Boiled and Drained Waxgourd has 357.14285714286 mg of Magnesium per 500 calories, which is 85% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2 mg

87%

Boiled and Drained Waxgourd has 2 mg of Manganese per 500 calories, which is 87% 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

Phosphorus607 mg

86.7%

Boiled and Drained Waxgourd has 607.14285714286 mg of Phosphorus per 500 calories, which is 86.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium179 mg

5.25%

Boiled and Drained Waxgourd has 178.57142857143 mg of Potassium per 500 calories, which is 5.25% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.14 μg

13%

Boiled and Drained Waxgourd has 7.1428571428571 μg of Selenium per 500 calories, which is 13% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3821 mg

255%

Boiled and Drained Waxgourd has 3821.4285714286 mg of Sodium per 500 calories, which is 255% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc21 mg

192%

Boiled and Drained Waxgourd has 21.071428571429 mg of Zinc per 500 calories, which is 192% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3431 g

93%

Boiled and Drained Waxgourd has 3430.7142857143 g of Water per 500 calories, which is 93% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled and Drained Waxgourd:

500 calories of Boiled Waxgourd 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.
It also has a good amount of Vitamin E.
This vegetable has some Vitamin B2.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 500 calories of Boiled and Drained Waxgourd:

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

Macronutrients in 500 calories of Boiled and Drained Waxgourd:

500 calories of Boiled Waxgourd has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Sugars and Protein.
It also has a good amount of Fat and Omega 6.
While 500 calories of product has trace amounts of Saturated Fat, it has no Omega 3.

Compare Boiled and Drained Waxgourd with:

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

Food Info

Nutrients in 500 calories of Boiled Waxgourd

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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