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Nutrients in 100 grams ofWaxgourd

Raw Waxgourd (Benincasa hispida).
rawfreshwhole

Macros Ratio

ProteinsFatsCarbs
10%
12%
78%

Vitamins

100 g ▼RDA for Men 19-30 years ▼
Waxgourd
Vitamin A0 μg
0%
Raw Waxgourd has 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.04 mg
3.33%
Raw Waxgourd has 0.04 mg of Thiamine per 100 grams, which is 3.33% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.11 mg
8.46%
Raw Waxgourd has 0.11 mg of Vitamin B2 per 100 grams, which is 8.46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.4 mg
2.5%
Raw Waxgourd has 0.4 mg of Vitamin B3 per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.04 mg
3.08%
Raw Waxgourd has 0.04 mg of Vitamin B6 per 100 grams, which is 3.08% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Raw Waxgourd has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C13 mg
14%
Raw Waxgourd has 13 mg of Vitamin C per 100 grams, which is 14% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Raw Waxgourd has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E
NA
No information available
Vitamin K
NA
No information available
Folate5 μg
1.25%
Raw Waxgourd has 5 μg of Folate per 100 grams, which is 1.25% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 g ▼RDA for Men 19-30 years ▼
Waxgourd
Calcium19 mg
1.9%
Raw Waxgourd has 19 mg of Calcium per 100 grams, which is 1.9% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.02 mg
2.22%
Raw Waxgourd has 0.02 mg of Copper per 100 grams, which is 2.22% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Iron0.4 mg
5%
Raw Waxgourd has 0.4 mg of Iron per 100 grams, which is 5% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium10 mg
2.5%
Raw Waxgourd has 10 mg of Magnesium per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.06 mg
2.6%
Raw Waxgourd has 0.06 mg of Manganese per 100 grams, which is 2.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus19 mg
2.7%
Raw Waxgourd has 19 mg of Phosphorus per 100 grams, which is 2.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium6 mg
0.18%
Raw Waxgourd has 6 mg of Potassium per 100 grams, which is 0.18% of the Recommended Dietary Allowance of 3400mg per day for Men 19-30 years
Selenium0.2 μg
0.36%
Raw Waxgourd has 0.2 μg of Selenium per 100 grams, which is 0.36% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium111 mg
7.4%
Raw Waxgourd has 111 mg of Sodium per 100 grams, which is 7.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.61 mg
5.55%
Raw Waxgourd has 0.61 mg of Zinc per 100 grams, which is 5.55% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Raw Waxgourd:
100 grams of Waxgourd has a good amount of Vitamin B2 and Vitamin C. It has some Thiamine, Vitamin B3 and Vitamin B6. While 100 grams of product has trace amounts of Folate, it has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 100 grams of Raw Waxgourd:
100 grams of Waxgourd has a good amount of Sodium. It has some Iron, Magnesium, Manganese, Phosphorus and Zinc. While 100 grams of product has trace amounts of Calcium and Copper, it has no Potassium and Selenium.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
Waxgourd
Energy13 kcal
0.45%
Raw Waxgourd has 13 kcal of Energy per 100 grams, which is 0.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Fat0.2 g
0.21%
Raw Waxgourd has 0.2 g of Fat per 100 grams, which is 0.21% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein0.4 g
0.71%
Raw Waxgourd has 0.4 g of Protein per 100 grams, which is 0.71% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate3 g
2.3%
Raw Waxgourd has 3 g of Carbohydrate per 100 grams, which is 2.3% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Sugars
NA
No information available
Fiber2.9 g
7.63%
Raw Waxgourd has 2.9 g of Fiber per 100 grams, which is 7.63% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Raw Waxgourd has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.02 g
0.06%
Raw Waxgourd has 0.02 g of Saturated Fat per 100 grams, which is 0.06% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 3
NA
No information available
Omega 60.09 g
0.53%
Raw Waxgourd has 0.09 g of Omega 6 per 100 grams, which is 0.53% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water96 g
2.6%
Raw Waxgourd has 96 g of Water per 100 grams, which is 2.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Raw Waxgourd:
100 grams of Waxgourd has a good amount of Fiber. While 100 grams of product has trace amounts of Protein and Carbohydrate, it has no Fat, Saturated Fat and Omega 6.