Nutrients in 500 calories of Waxgourd

Raw Waxgourd (Benincasa hispida).

Weight per 500 Calories

Waxgourd

3846g

Raw Waxgourd has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

10%

12%

78%

500 kcal ▼

Macro Nutrients

Waxgourd

Energy500 kcal

17.2%

Raw 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

Fat7.7 g

7.93%

Raw Waxgourd has 7.6923076923077 g of Fat per 500 calories, which is 7.93% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.62 g

1.92%

Raw Waxgourd has 0.61538461538462 g of Saturated Fat per 500 calories, which is 1.92% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 63.35 g

19.7%

Raw Waxgourd has 3.3461538461538 g of Omega 6 per 500 calories, which is 19.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate115 g

88.8%

Raw Waxgourd has 115.38461538462 g of Carbohydrate per 500 calories, which is 88.8% 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

Fiber112 g

294%

Raw Waxgourd has 111.53846153846 g of Fiber per 500 calories, which is 294% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein15.4 g

27.5%

Raw Waxgourd has 15.384615384615 g of Protein per 500 calories, which is 27.5% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.54 mg

128%

Thiamine

Raw Waxgourd has 1.5384615384615 mg of Vitamin B1 per 500 calories, which is 128% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B24.23 mg

325%

Riboflavin

Raw Waxgourd has 4.2307692307692 mg of Vitamin B2 per 500 calories, which is 325% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B315.4 mg

96%

Niacin, nicotinic acid, niacinamide

Raw Waxgourd has 15.384615384615 mg of Vitamin B3 per 500 calories, which is 96% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.1 mg

102%

Pantothenic acid

Raw Waxgourd has 5.1153846153846 mg of Vitamin B5 per 500 calories, which is 102% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.35 mg

104%

Pyridoxine

Raw Waxgourd has 1.3461538461538 mg of Vitamin B6 per 500 calories, which is 104% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9192 μg

48%

Folates and Folic Acid

Raw Waxgourd has 192.30769230769 μg of Vitamin B9 per 500 calories, which is 48% 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 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 C500 mg

556%

Ascorbic acid

Raw Waxgourd has 500 mg of Vitamin C per 500 calories, which is 556% 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 500 calories, 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

Calcium731 mg

73%

Raw Waxgourd has 730.76923076923 mg of Calcium per 500 calories, which is 73% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.88 mg

98%

Raw Waxgourd has 0.88461538461538 mg of Copper per 500 calories, which is 98% 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

Iron15.4 mg

192%

Raw Waxgourd has 15.384615384615 mg of Iron per 500 calories, which is 192% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium385 mg

92%

Raw Waxgourd has 384.61538461538 mg of Magnesium per 500 calories, which is 92% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.23 mg

97%

Raw Waxgourd has 2.2307692307692 mg of Manganese per 500 calories, which is 97% 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

Phosphorus731 mg

104%

Raw Waxgourd has 730.76923076923 mg of Phosphorus per 500 calories, which is 104% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium231 mg

6.8%

Raw Waxgourd has 230.76923076923 mg of Potassium per 500 calories, which is 6.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.7 μg

14%

Raw Waxgourd has 7.6923076923077 μg of Selenium per 500 calories, which is 14% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4269 mg

285%

Raw Waxgourd has 4269.2307692308 mg of Sodium per 500 calories, which is 285% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc23.5 mg

213%

Raw Waxgourd has 23.461538461538 mg of Zinc per 500 calories, which is 213% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3696 g

100%

Raw Waxgourd has 3696.1538461538 g of Water per 500 calories, which is 100% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Waxgourd:

500 calories of Waxgourd has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C.
It is an excellent source of Vitamin B9.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Waxgourd:

500 calories of 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 Raw Waxgourd:

500 calories of Waxgourd has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Protein.
It also has a good amount of Fat and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Raw Waxgourd with:

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

Food Info

Nutrients in 500 calories of Waxgourd

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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