Waxgourd, (chinese preserving melon), raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 81 / 100 How is this scored?

Composition

Energy

Protein 0.4 g · 2 kcal/100g
Fat 0.2 g · 2 kcal/100g
Carbs 3.0 g · 12 kcal/100g
Fiber 2.9 g
Water 96 g
Total energy 13 kcal

Energy is predominantly from carbs (78%); EFSA recommends 45–60% for a balanced diet

Fat quality 67 / 100 How is this scored?
Total fat
0.2g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-6
0.09g

Saturated fat is 1.1% of energy, within the WHO limit of 10%.

Protein quality —

Protein content too low to score quality (<1 g/100 g)

Micronutrients 16 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 13.0 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.04 mg
Riboflavin (B2) 0.11 mg
Niacin (B3) 0.4 mg
Pantothenic (B5) 0.1 mg
Vitamin B6 0.04 mg
Folate (B9) 5 µg
Vitamin B12 0.00 µg

Minerals

Calcium 19 mg
Iron 0.4 mg
Magnesium 10 mg
Phosphorus 19 mg
Potassium 6 mg
Sodium 111 mg
Zinc 0.6 mg
Copper 0.02 mg
Manganese 0.06 mg
Selenium 0.2 µg

Provides modest amounts of tracked micronutrients. Best is Vitamin C at 16% of EU NRV per 100 g.