Nutrients in 300 calories of Boiled Balsam-pear , Leafy Tips with Salt

Boiled and Drained Balsam-pear , Leafy Tips with Salt.

Weight per 300 Calories

Boiled Balsam-pear , Leafy Tips with Salt

938g

Boiled and Drained Balsam-pear , Leafy Tips with Salt has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

35%

61%

300 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tips with Salt

Energy300 kcal

10.3%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.88 g

1.93%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 1.875 g of Fat per 300 calories, which is 1.93% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat

No information available

Omega 3

No information available

Omega 6

No information available

Cholesterol0 mg

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate57.8 g

44.4%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 57.75 g of Carbohydrate per 300 calories, which is 44.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars9.75 g

13.4%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 9.75 g of Sugars per 300 calories, which is 13.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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

Fiber18 g

47%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 17.8125 g of Fiber per 300 calories, which is 47% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein33.8 g

60.3%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 33.75 g of Protein per 300 calories, which is 60.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Balsam-pear , Leafy Tips with Salt

Vitamin A1134 μg

126%

RAE, retinol activity equivalents

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 1134.375 μg of Vitamin A per 300 calories, which is 126% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.38 mg

115%

Thiamine

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 1.378125 mg of Vitamin B1 per 300 calories, which is 115% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.64 mg

203%

Riboflavin

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 2.64375 mg of Vitamin B2 per 300 calories, which is 203% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.33 mg

58.3%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 9.328125 mg of Vitamin B3 per 300 calories, which is 58.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.56 mg

11.3%

Pantothenic acid

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 0.5625 mg of Vitamin B5 per 300 calories, which is 11.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B67.13 mg

548%

Pyridoxine

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 7.125 mg of Vitamin B6 per 300 calories, which is 548% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9825 μg

206%

Folates and Folic Acid

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 825 μg of Vitamin B9 per 300 calories, which is 206% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C521 mg

579%

Ascorbic acid

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 521.25 mg of Vitamin C per 300 calories, which is 579% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E13.6 mg

91%

Tocopherols and Tocotrienols

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 13.59375 mg of Vitamin E per 300 calories, which is 91% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1529 μg

1274%

Phytomenadione or phylloquinone

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 1529.0625 μg of Vitamin K per 300 calories, which is 1274% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Balsam-pear , Leafy Tips with Salt

Calcium394 mg

39.4%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 393.75 mg of Calcium per 300 calories, which is 39.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.9 mg

209%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 1.884375 mg of Copper per 300 calories, which is 209% 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

Iron9.56 mg

120%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 9.5625 mg of Iron per 300 calories, which is 120% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium881 mg

210%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 881.25 mg of Magnesium per 300 calories, which is 210% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.03 mg

218%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 5.025 mg of Manganese per 300 calories, which is 218% 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

Phosphorus722 mg

103%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 721.875 mg of Phosphorus per 300 calories, which is 103% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium5644 mg

166%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 5643.75 mg of Potassium per 300 calories, which is 166% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium8.44 μg

15.3%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 8.4375 μg of Selenium per 300 calories, which is 15.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2334 mg

156%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 2334.375 mg of Sodium per 300 calories, which is 156% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.8 mg

25.6%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 2.8125 mg of Zinc per 300 calories, which is 25.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water831 g

22.5%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 831.46875 g of Water per 300 calories, which is 22.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Drained Balsam-pear , Leafy Tips with Salt:

300 calories of Boiled Balsam-pear , Leafy Tips with Salt has outstanding amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K.
It is an excellent source of Vitamin B3.
It also has a good amount of Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Boiled and Drained Balsam-pear , Leafy Tips with Salt:

300 calories of Boiled Balsam-pear , Leafy Tips with Salt has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Sodium.
It is an excellent source of Calcium and Zinc.
It also has a good amount of Selenium.

Macronutrients in 300 calories of Boiled and Drained Balsam-pear , Leafy Tips with Salt:

300 calories of Boiled Balsam-pear , Leafy Tips with Salt is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Sugars.
The product has trace amounts of Fat.

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Food Info

Nutrients in 300 calories of Boiled Balsam-pear , Leafy Tips with Salt

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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