Nutrients in 5 ounces of Boiled Balsam-pear , Leafy Tips with Salt

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

Macros Ratio

Protein Fat Carbs

35%

61%

5 oz ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tips with Salt

Energy45.4 kcal

1.56%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 45.3592 kcal of Energy per 5 ounces, which is 1.56% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.28 g

0.29%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 0.283495 g of Fat per 5 ounces, which is 0.29% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate8.73 g

6.7%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 8.731646 g of Carbohydrate per 5 ounces, which is 6.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.47 g

2.03%

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 1.474174 g of Sugars per 5 ounces, which is 2.03% 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

Fiber2.7 g

7.1%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 2.6932025 g of Fiber per 5 ounces, which is 7.1% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.1 g

9.1%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 5.10291 g of Protein per 5 ounces, which is 9.1% 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 A172 μg

19%

RAE, retinol activity equivalents

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 171.514475 μg of Vitamin A per 5 ounces, which is 19% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.21 mg

17.4%

Thiamine

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 0.208368825 mg of Vitamin B1 per 5 ounces, which is 17.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.4 mg

30.7%

Riboflavin

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 0.39972795 mg of Vitamin B2 per 5 ounces, which is 30.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.4 mg

8.8%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 1.410387625 mg of Vitamin B3 per 5 ounces, which is 8.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.085 mg

1.7%

Pantothenic acid

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 0.0850485 mg of Vitamin B5 per 5 ounces, which is 1.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.08 mg

83%

Pyridoxine

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 1.077281 mg of Vitamin B6 per 5 ounces, which is 83% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9125 μg

31%

Folates and Folic Acid

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 124.7378 μg of Vitamin B9 per 5 ounces, which is 31% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C79 mg

87.6%

Ascorbic acid

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 78.81161 mg of Vitamin C per 5 ounces, which is 87.6% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.06 mg

13.7%

Tocopherols and Tocotrienols

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 2.05533875 mg of Vitamin E per 5 ounces, which is 13.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K231 μg

193%

Phytomenadione or phylloquinone

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 231.1901725 μg of Vitamin K per 5 ounces, which is 193% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Balsam-pear , Leafy Tips with Salt

Calcium59.5 mg

5.95%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 59.53395 mg of Calcium per 5 ounces, which is 5.95% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.28 mg

31.7%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 0.284912475 mg of Copper per 5 ounces, which is 31.7% 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

Iron1.45 mg

18%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 1.4458245 mg of Iron per 5 ounces, which is 18% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium133 mg

31.7%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 133.24265 mg of Magnesium per 5 ounces, which is 31.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.76 mg

33%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 0.7597666 mg of Manganese per 5 ounces, which is 33% 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

Phosphorus109 mg

15.6%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 109.145575 mg of Phosphorus per 5 ounces, which is 15.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium853 mg

25%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 853.31995 mg of Potassium per 5 ounces, which is 25% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.28 μg

2.3%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 1.2757275 μg of Selenium per 5 ounces, which is 2.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium353 mg

23.5%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 352.951275 mg of Sodium per 5 ounces, which is 23.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.43 mg

3.87%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 0.4252425 mg of Zinc per 5 ounces, which is 3.87% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water126 g

3.4%

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 125.71585775 g of Water per 5 ounces, which is 3.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Boiled and Drained Balsam-pear , Leafy Tips with Salt:

5 ounces of Boiled Balsam-pear , Leafy Tips with Salt has outstanding amounts of Vitamin B6, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B2 and Vitamin B9.
It also has a good amount of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin E.
While 5 ounces of product has trace amounts of Vitamin B5, it has no Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Boiled and Drained Balsam-pear , Leafy Tips with Salt:

5 ounces of Boiled Balsam-pear , Leafy Tips with Salt is an excellent source of Copper, Magnesium, Manganese, Potassium and Sodium.
It has a good amount of Iron and Phosphorus.
It also has some Calcium and Zinc.
The product has trace amounts of Selenium.

Macronutrients in 5 ounces of Boiled and Drained Balsam-pear , Leafy Tips with Salt:

5 ounces of Boiled Balsam-pear , Leafy Tips with Salt has a good amount of Fiber and Protein.
It has some Carbohydrate.
While 5 ounces of product has trace amounts of Sugars, it has no Fat.

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Food Info

Nutrients in 5 ounces of Boiled Balsam-pear , Leafy Tips with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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