Home / Food Groups / Other Vegetables / Ridge gourd, smooth skin All values are per 100 g of edible portion .
At a glance Energy 64 kJ Moisture 94.3 g Ash 530 mg Vitamins 9.09 mg Total Fat 0.13 g Cholesterol 0 mg Dietary Fiber 1.85 g Carbohydrate 2.24 g Protein 0.98 g Carotenoids 0.851 mg Polyphenols 11.3 mg Phytosterols 4.83 mg Tocopherols 20 ug Tocotrienols 40 ug Organic acids 204 mg Phytate 15 mg Saponins 0 g
Full composition Ash 25 Essential Quantity Minerals 203 mg Calcium (Ca) 15 mg Magnesium (Mg) 17.7 mg Phosphorus (P) 39.3 mg Potassium (K) 125 mg Sodium (Na) 6.27 mg Essential Trace Minerals 1.02 mg Arsenic (As) 0 ug Chromium (Cr) 3 ug Cobalt (Co) 1 ug Copper (Cu) 90 ug Iron (Fe) 0.5 mg Manganese (Mn) 150 ug Molybdenum (Mo) 3 ug Nickel (Ni) 14 ug Selenium (Se) 0 ug Zinc (Zn) 260 ug Possibly essential Trace Minerals 1 ug Lithium (Li) 1 ug Non-essential Trace Minerals 100 ug Aluminium (Al) 100 ug Cadmium (Cd) 0 ug Lead (Pb) 0 ug Toxic Minerals 0 ng Mercury (Hg) 0 ng
Vitamins 20 Vitamin A 349 ug Retinol 0 ug β-Carotene equivalents 349 ug Vitamin B 0.61 mg Thiamine (B1) 20 ug Riboflavin (B2) 10 ug Niacin (B3) 0.21 mg Pantothenic acid (B5) 250 ug Total B6 0.09 mg Biotin (B7) 2.22 ug Folates (B9) 27.4 ug Ascorbic acids (C) 8.1 mg Vitamin D 0.34 ug Ergocalciferol (D2) 0.34 ug Cholecalciferol (D3) 0 ng 25-OH-D3 0 ng α-Tocopherol equivalent (E) 20 ug Vitamin K 11.6 ug Phylloquinones (K1) 11.6 ug Menaquinones (K2) 0 ug
Total Fat 62 Saturated Fatty acids 0.043 g Butyric acid (C4:0) 0 mg Caproic acid (C6:0) 0 mg Caprylic acid (C8:0) 0 g Capric acid (C10:0) 0 mg Undecanoic acid (C11:0) 0 ug Lauric acid (C12:0) 0 mg Myristic acid (C14:0) 0.77 mg Pentadecanoic acid (C15:0) 0 mg Palmitic acid (C16:0) 30.6 mg Stearic acid (C18:0) 6.72 mg Arachidic acid (C20:0) 1.21 mg Behenic acid (C22:0) 1.94 mg Lignoceric acid (C24:0) 1.81 mg Unsaturated Fatty acids 0.061 g Monounsaturated Fatty acids 0.003 g Myristoleic acid (C14:1) 0 mg Palmitoleic acid (C16:1) 0.87 mg Oleic acid (C18:1n9) 0.002 g Elaidic acid (C18:1n9t) 0 g Eicosenoic acid (C20:1n9) 0 mg Erucic acid (C22:1n9) 0 g Nervonic acid (C24:1n9) 0 mg Polyunsaturated Fatty acids 0.058 g Linoleic acid (C18:2n6) 0.03 g Eicosadienoic acid (C20:2) 0 mg Docosadienoic acid (C22:2) 0 mg α-Linolenic acid (C18:3n3) 28.2 mg Eicosatrienoic acid (C20:3n6) 0 mg Arachidonic acid (C20:4n6) 0 mg Eicosapentaenoic acid (C20:5n3) 0 mg Docosapentaenoic acid (C22:5n3) 0 mg Docosahexaenoic acid (C22:6n3) 0 mg Essential Fatty acids 0.058 g Linoleic acid (C18:2n6) 0.03 g α-Linolenic acid (C18:3n3) 28.2 mg Arachidonic acid (C20:4n6) 0 mg Eicosapentaenoic acid (C20:5n3) 0 mg Docosahexaenoic acid (C22:6n3) 0 mg Cis Fatty acids 0.061 g Cis ω-3 Fatty acids 28.2 mg α-Linolenic acid (C18:3n3) 28.2 mg Eicosapentaenoic acid (C20:5n3) 0 mg Docosapentaenoic acid (C22:5n3) 0 mg Docosahexaenoic acid (C22:6n3) 0 mg Cis ω-6 Fatty acids 0.03 g Linoleic acid (C18:2n6) 0.03 g Eicosadienoic acid (C20:2) 0 mg Docosadienoic acid (C22:2) 0 mg Eicosatrienoic acid (C20:3n6) 0 mg Arachidonic acid (C20:4n6) 0 mg Cis ω-9 Fatty acids 0.002 g Oleic acid (C18:1n9) 0.002 g Eicosenoic acid (C20:1n9) 0 mg Erucic acid (C22:1n9) 0 g Nervonic acid (C24:1n9) 0 mg Cis ω-5 Fatty acids 0 mg Myristoleic acid (C14:1) 0 mg Cis ω-7 Fatty acids 0.87 mg Palmitoleic acid (C16:1) 0.87 mg Trans Fatty acids 0 g Elaidic acid (C18:1n9t) 0 g
Dietary Fiber 2 Insoluble Dietary Fiber 1.31 g Soluble Dietary Fiber 0.54 g
Carbohydrate 13 Available CHO 1.19 g Starch 0.79 g Oligosaccharides 0 mg Raffinose 0 mg Stachyose 0 mg Verbascose 0 mg Ajugose 0 mg Free Sugars 0.41 g Fructose 0.32 g Glucose 60 mg Sucrose 0.02 g Maltose 10 mg Lactose 0 g
Protein 22 Amino acids 0.913 g Essential Amino acids 0.331 g Histidine 22.1 mg Isoleucine 48.2 mg Leucine 56.7 mg Lysine 45.5 mg Methionine 10.4 mg Phenylalanine 43.6 mg Threonine 39.5 mg Tryptophan 6.76 mg Valine 58.7 mg Conditionally essential Amino acids 0.169 g Cysteine 4.12 mg Arginine 47.5 mg Glycine 49.4 mg Proline 36.7 mg Tyrosine 31.8 mg Non-essential Amino acids 0.412 g Alanine 60.3 mg Aspartic acid 97.1 mg Glutamic acid 210 mg Serine 44.6 mg
Carotenoids 9 Carotenes 349 ug Lycopene 0 ug γ-Carotene 0 ug α-Carotene 0 ug β-Carotene 349 ug Xanthophylls 146 ug Lutein 127 ug Zeaxanthin 18.8 ug β-Cryptoxanthin 0 ug
Polyphenols 37 3,4-Dihydroxy Benzoic acid 0 ug 3-Hydroxy Benzaldehyde 0 ug Protocatechuic acid 0 ug Vanillic acid 0 ug Gallic acid 0 mg Cinnamic acid 0 ug o-Coumaric acid 0 ug p-Coumaric acid 540 ug Caffeic acid 490 ug Chlorogenic acid 0.61 mg Ferulic acid 0 ug Apigenin 0 mg Apigenin-6-C-gluoside 0 ug Apigenin-7-O-neohesperidoside 0 mg Luteolin 0 ug Kaempferol 0 mg Quercetin 0.92 mg Quercetin-3-β-D-glucoside 0 mg Quercetin-3-O-rutinoside 0 mg Quercetin-3-β-galactoside 0 mg Isorhamnetin 0 mg Myricetin 0 mg Resvertrol 0 ug Hesperetin 0 mg Naringenin 0 mg Hesperdin 0 mg Daidzein 0 mg Genistein 0 mg (-)-Epicatechin 0 mg (-)-Epigallo catechin 0 ug (-)-Epigallo catechin 3-gallate 0 ug (+)-Catechin 0 mg (-)-Gallocatechin gallate 0 ug (-)-Gallocatechin 0 ug Syringic acid 0 mg Sinapinic acid 0 mg Ellagic acid 0 mg
Phytosterols 3 Campesterol 0.13 mg Stigmasterol 0.65 mg β-Sitosterol 4.05 mg
Tocopherols 4 α-Tocopherol 20 ug β-Tocopherol 0 ug γ-Tocopherol 0 ug δ-Tocopherol 0 ug
Tocotrienols 4 α-Tocotrienol 0 ug β-Tocotrienol 0 ug γ-Tocotrienol 40 ug δ-Tocotrienol 0 ug
Organic acids 10 Oxalates 35.9 mg Soluble Oxalate 1.15 mg Insoluble Oxalate 34.7 mg Cis-Aconitic acid 0.07 mg Citric acid 112 mg Fumaric acid 10.1 mg Malic acid 45.6 mg Quinic acid 0 mg Succinic acid 0 mg Tartaric acid 0 mg
Source: the network's food-composition dataset (IFCT-style laboratory values). Composition
varies with variety, season and preparation — use these as reference values, not a label.
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