Nutrients in 500 calories of Boiled Balsam-pear , Leafy Tips with Salt

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

Weight per 500 Calories

Boiled Balsam-pear , Leafy Tips with Salt

1563g

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%

500 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tips with Salt

Energy500 kcal

17.2%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.13 g

3.22%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 3.125 g of Fat per 500 calories, which is 3.22% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate96 g

74%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 96.25 g of Carbohydrate per 500 calories, which is 74% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars16.3 g

22.4%

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 16.25 g of Sugars per 500 calories, which is 22.4% 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

Fiber29.7 g

78%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 29.6875 g of Fiber per 500 calories, which is 78% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein56.3 g

100%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 56.25 g of Protein per 500 calories, which is 100% 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 A1891 μg

210%

RAE, retinol activity equivalents

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 1890.625 μg of Vitamin A per 500 calories, which is 210% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12.3 mg

191%

Thiamine

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 2.296875 mg of Vitamin B1 per 500 calories, which is 191% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B24.4 mg

339%

Riboflavin

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 4.40625 mg of Vitamin B2 per 500 calories, which is 339% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B315.5 mg

97%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 15.546875 mg of Vitamin B3 per 500 calories, which is 97% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.94 mg

18.8%

Pantothenic acid

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 0.9375 mg of Vitamin B5 per 500 calories, which is 18.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B612 mg

913%

Pyridoxine

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 11.875 mg of Vitamin B6 per 500 calories, which is 913% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91375 μg

344%

Folates and Folic Acid

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 1375 μg of Vitamin B9 per 500 calories, which is 344% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C869 mg

965%

Ascorbic acid

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 868.75 mg of Vitamin C per 500 calories, which is 965% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E22.7 mg

151%

Tocopherols and Tocotrienols

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 22.65625 mg of Vitamin E per 500 calories, which is 151% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2548 μg

2124%

Phytomenadione or phylloquinone

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 2548.4375 μg of Vitamin K per 500 calories, which is 2124% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Balsam-pear , Leafy Tips with Salt

Calcium656 mg

65.6%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 656.25 mg of Calcium per 500 calories, which is 65.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper3.14 mg

349%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 3.140625 mg of Copper per 500 calories, which is 349% 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

Iron16 mg

199%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 15.9375 mg of Iron per 500 calories, which is 199% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1469 mg

350%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 1468.75 mg of Magnesium per 500 calories, which is 350% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese8.38 mg

364%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 8.375 mg of Manganese per 500 calories, which is 364% 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

Phosphorus1203 mg

172%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 1203.125 mg of Phosphorus per 500 calories, which is 172% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium9406 mg

277%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 9406.25 mg of Potassium per 500 calories, which is 277% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium14 μg

25.6%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 14.0625 μg of Selenium per 500 calories, which is 25.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3891 mg

259%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 3890.625 mg of Sodium per 500 calories, which is 259% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.7 mg

42.6%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 4.6875 mg of Zinc per 500 calories, which is 42.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1386 g

37.5%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 1385.78125 g of Water per 500 calories, which is 37.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled and Drained Balsam-pear , Leafy Tips with Salt:

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

Minerals in 500 calories of Boiled and Drained Balsam-pear , Leafy Tips with Salt:

500 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, Selenium and Zinc.

Macronutrients in 500 calories of Boiled and Drained Balsam-pear , Leafy Tips with Salt:

500 calories of Boiled Balsam-pear , Leafy Tips with Salt has outstanding amounts of Protein.
It is an excellent source of Carbohydrate, Sugars and Fiber.
It also has some Fat.

Compare Boiled and Drained Balsam-pear , Leafy Tips with Salt with:

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Food Info

Nutrients in 500 calories of Boiled Balsam-pear , Leafy Tips with Salt

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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