Nutrients in 500 calories of Balsam-pear , Pods

Raw Balsam-pear , Pods (Momordica charantia).

Weight per 500 Calories

Balsam-pear , Pods

2941g

Raw Balsam-pear , Pods has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

20%

72%

500 kcal ▼

Macro Nutrients

Balsam-pear , Pods

Energy500 kcal

17.2%

Raw Balsam-pear , Pods 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

Fat5 g

5.15%

Raw Balsam-pear , Pods have 5 g of Fat per 500 calories, which is 5.15% 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

Raw Balsam-pear , Pods 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

Carbohydrate109 g

83.7%

Raw Balsam-pear , Pods have 108.82352941176 g of Carbohydrate per 500 calories, which is 83.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber82.4 g

217%

Raw Balsam-pear , Pods have 82.352941176471 g of Fiber per 500 calories, which is 217% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein29.4 g

52.5%

Raw Balsam-pear , Pods have 29.411764705882 g of Protein per 500 calories, which is 52.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Balsam-pear , Pods

Vitamin A706 μg

78.4%

RAE, retinol activity equivalents

Raw Balsam-pear , Pods have 705.88235294118 μg of Vitamin A per 500 calories, which is 78.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.18 mg

98%

Thiamine

Raw Balsam-pear , Pods have 1.1764705882353 mg of Vitamin B1 per 500 calories, which is 98% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.18 mg

90%

Riboflavin

Raw Balsam-pear , Pods have 1.1764705882353 mg of Vitamin B2 per 500 calories, which is 90% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B311.8 mg

73.5%

Niacin, nicotinic acid, niacinamide

Raw Balsam-pear , Pods have 11.764705882353 mg of Vitamin B3 per 500 calories, which is 73.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B56.24 mg

125%

Pantothenic acid

Raw Balsam-pear , Pods have 6.2352941176471 mg of Vitamin B5 per 500 calories, which is 125% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.26 mg

97%

Pyridoxine

Raw Balsam-pear , Pods have 1.2647058823529 mg of Vitamin B6 per 500 calories, which is 97% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B92118 μg

529%

Folates and Folic Acid

Raw Balsam-pear , Pods have 2117.6470588235 μg of Vitamin B9 per 500 calories, which is 529% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Balsam-pear , Pods 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 C2471 mg

2745%

Ascorbic acid

Raw Balsam-pear , Pods have 2470.5882352941 mg of Vitamin C per 500 calories, which is 2745% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Balsam-pear , Pods 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Balsam-pear , Pods

Calcium559 mg

56%

Raw Balsam-pear , Pods have 558.82352941176 mg of Calcium per 500 calories, which is 56% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1 mg

111%

Raw Balsam-pear , Pods have 1 mg of Copper per 500 calories, which is 111% 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

Iron12.6 mg

158%

Raw Balsam-pear , Pods have 12.647058823529 mg of Iron per 500 calories, which is 158% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium500 mg

119%

Raw Balsam-pear , Pods have 500 mg of Magnesium per 500 calories, which is 119% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.6 mg

114%

Raw Balsam-pear , Pods have 2.6176470588235 mg of Manganese per 500 calories, which is 114% 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

Phosphorus912 mg

130%

Raw Balsam-pear , Pods have 911.76470588235 mg of Phosphorus per 500 calories, which is 130% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium8706 mg

256%

Raw Balsam-pear , Pods have 8705.8823529412 mg of Potassium per 500 calories, which is 256% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.9 μg

10.7%

Raw Balsam-pear , Pods have 5.8823529411765 μg of Selenium per 500 calories, which is 10.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium147 mg

9.8%

Raw Balsam-pear , Pods have 147.05882352941 mg of Sodium per 500 calories, which is 9.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc23.5 mg

214%

Raw Balsam-pear , Pods have 23.529411764706 mg of Zinc per 500 calories, which is 214% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2766 g

74.7%

Raw Balsam-pear , Pods have 2765.5882352941 g of Water per 500 calories, which is 74.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Balsam-pear , Pods:

500 calories of Balsam-pear , Pods has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C.
It is an excellent source of Vitamin A and Vitamin B3.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Balsam-pear , Pods:

500 calories of Balsam-pear , Pods has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It is an excellent source of Calcium.
It also has a good amount of Selenium and Sodium.

Macronutrients in 500 calories of Raw Balsam-pear , Pods:

500 calories of Balsam-pear , Pods has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Protein.
It also has some Fat.

Compare Raw Balsam-pear , Pods with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Balsam-pear , Pods

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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