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Horned melon nutrition, glycemic index, calories, and serving size

Horned melon (Kiwano)
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Horned melon

Horned melon
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
48 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (233 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-1.6 (alkaline)
Calories
44
74% Magnesium
71% Vitamin C
62% Vitamin A
55% Carotene, beta
46% Vitamin A
Explanation: The given food contains more Magnesium than 74% of foods. Note that this food itself is richer in Magnesium than it is in any other nutrient. Similarly, it is relatively rich in Vitamin C, Vitamin A, Carotene, beta, and Vitamin A.

Horned melon Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.

48

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Macronutrients chart

2% 2% 8% 89%
Protein:
Daily Value: 4%
1.78 g of 50 g
4%
Fats:
Daily Value: 2%
1.26 g of 65 g
2%
Carbs:
Daily Value: 3%
7.56 g of 300 g
3%
Water:
Daily Value: 4%
88.97 g of 2,000 g
4%
Other:
0.43 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 44
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 2mg
3%
Total Carbohydrate 8g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 13mg 1%

Iron 1mg 13%

Potassium 123mg 4%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
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details
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
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Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
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details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
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Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Horned melon nutrition infographic

Horned melon nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 4% 43% 29% 16% 11% 1% 14% 7% 6% 0% 0%
Calcium: 13 mg of 1,000 mg 1%
Iron: 1.13 mg of 8 mg 14%
Magnesium: 40 mg of 420 mg 10%
Phosphorus: 37 mg of 700 mg 5%
Potassium: 123 mg of 3,400 mg 4%
Sodium: 2 mg of 2,300 mg 0%
Zinc: 0.48 mg of 11 mg 4%
Copper: 0.02 mg of 1 mg 2%
Manganese: 0.039 mg of 2 mg 2%
Selenium: µg of 55 µg 0%
Choline: mg of 550 mg 0%

Mineral chart - relative view

Magnesium
40 mg
TOP 26%
Iron
1.13 mg
TOP 56%
Manganese
0.039 mg
TOP 68%
Calcium
13 mg
TOP 68%
Zinc
0.48 mg
TOP 71%
Potassium
123 mg
TOP 78%
Phosphorus
37 mg
TOP 81%
Copper
0.02 mg
TOP 92%
Sodium
2 mg
TOP 96%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 18% 7% 4% 11% 11% 15% 3% 0% 0%
Vitamin A: 147 IU of 5,000 IU 3%
Vitamin E : mg of 15 mg 0%
Vitamin D: µg of 10 µg 0%
Vitamin C: 5.3 mg of 90 mg 6%
Vitamin B1: 0.025 mg of 1 mg 2%
Vitamin B2: 0.015 mg of 1 mg 1%
Vitamin B3: 0.565 mg of 16 mg 4%
Vitamin B5: 0.183 mg of 5 mg 4%
Vitamin B6: 0.063 mg of 1 mg 5%
Folate: 3 µg of 400 µg 1%
Vitamin B12: µg of 2 µg 0%
Vitamin K: µg of 120 µg 0%

Vitamin chart - relative view

Vitamin C
5.3 mg
TOP 29%
Vitamin A
147 IU
TOP 38%
Vitamin B6
0.063 mg
TOP 74%
Vitamin B3
0.565 mg
TOP 77%
Vitamin B5
0.183 mg
TOP 82%
Vitamin B1
0.025 mg
TOP 84%
Folate
3 µg
TOP 87%
Vitamin B2
0.015 mg
TOP 94%

All nutrients for Horned melon per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 4% 79% 1.78g 1.6 times less than Broccoli
Fats 2% 72% 1.26g 26.4 times less than Cheese
Carbs 3% 54% 7.56g 3.7 times less than Rice
Calories 2% 89% 44kcal 1.1 times less than Orange
Calcium 1% 68% 13mg 9.6 times less than Milk
Iron 14% 56% 1.13mg 2.3 times less than Beef
Magnesium 10% 26% 40mg 3.5 times less than Almond
Phosphorus 5% 81% 37mg 4.9 times less than Chicken meat
Potassium 4% 78% 123mg 1.2 times less than Cucumber
Sodium 0% 96% 2mg 245 times less than White Bread
Zinc 4% 71% 0.48mg 13.1 times less than Beef
Copper 2% 92% 0.02mg 7.1 times less than Shiitake
Vitamin C 6% 29% 5.3mg 10 times less than Lemon
Vitamin B1 2% 84% 0.03mg 10.6 times less than Pea
Vitamin B2 1% 94% 0.02mg 8.7 times less than Avocado
Vitamin B3 4% 77% 0.57mg 16.9 times less than Turkey meat
Vitamin B5 4% 82% 0.18mg 6.2 times less than Sunflower seed
Vitamin B6 5% 74% 0.06mg 1.9 times less than Oat
Folate 1% 87% 3µg 20.3 times less than Brussels sprout
Trans Fat 0% 100% 0g N/A

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167791/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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