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Nutrients in 14 ounces of Balsam-pear , Pods

Raw Balsam-pear , Pods (Momordica charantia).

Macros Ratio

Protein Fat Carbs
20%
8%
72%
14 oz ▼

Macro Nutrients

Balsam-pear , Pods
Energy67.5 kcal
2.33%
Raw Balsam-pear , Pods have 67.47181 kcal of Energy per 14 ounces, which is 2.33% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.67 g
0.7%
Raw Balsam-pear , Pods have 0.6747181 g of Fat per 14 ounces, which is 0.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat
NA
No information available
Omega 3
NA
No information available
Omega 6
NA
No information available
Cholesterol0 mg
0%
Raw Balsam-pear , Pods have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate14.7 g
11.3%
Raw Balsam-pear , Pods have 14.685041 g of Carbohydrate per 14 ounces, which is 11.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber11 g
29.2%
Raw Balsam-pear , Pods have 11.113004 g of Fiber per 14 ounces, which is 29.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.97 g
7.1%
Raw Balsam-pear , Pods have 3.96893 g of Protein per 14 ounces, which is 7.1% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Balsam-pear , Pods
Vitamin A95 μg
10.6%
RAE, retinol activity equivalents
Raw Balsam-pear , Pods have 95.25432 μg of Vitamin A per 14 ounces, which is 10.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg
13.2%
Thiamine
Raw Balsam-pear , Pods have 0.1587572 mg of Vitamin B1 per 14 ounces, which is 13.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg
12.2%
Riboflavin
Raw Balsam-pear , Pods have 0.1587572 mg of Vitamin B2 per 14 ounces, which is 12.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.6 mg
9.92%
Niacin, nicotinic acid, niacinamide
Raw Balsam-pear , Pods have 1.587572 mg of Vitamin B3 per 14 ounces, which is 9.92% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.84 mg
17%
Pantothenic acid
Raw Balsam-pear , Pods have 0.84141316 mg of Vitamin B5 per 14 ounces, which is 17% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.17 mg
13%
Pyridoxine
Raw Balsam-pear , Pods have 0.17066399 mg of Vitamin B6 per 14 ounces, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9286 μg
71.4%
Folates and Folic Acid
Raw Balsam-pear , Pods have 285.76296 μg of Vitamin B9 per 14 ounces, which is 71.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Balsam-pear , Pods have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C333 mg
370%
Ascorbic acid
Raw Balsam-pear , Pods have 333.39012 mg of Vitamin C per 14 ounces, which is 370% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Balsam-pear , Pods have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Balsam-pear , Pods
Calcium75.4 mg
7.54%
Raw Balsam-pear , Pods have 75.40967 mg of Calcium per 14 ounces, which is 7.54% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.13 mg
15%
Raw Balsam-pear , Pods have 0.13494362 mg of Copper per 14 ounces, which is 15% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.7 mg
21.3%
Raw Balsam-pear , Pods have 1.7066399 mg of Iron per 14 ounces, which is 21.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium67.5 mg
16%
Raw Balsam-pear , Pods have 67.47181 mg of Magnesium per 14 ounces, which is 16% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.35 mg
15.4%
Raw Balsam-pear , Pods have 0.35323477 mg of Manganese per 14 ounces, which is 15.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus123 mg
17.6%
Raw Balsam-pear , Pods have 123.03683 mg of Phosphorus per 14 ounces, which is 17.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1175 mg
34.6%
Raw Balsam-pear , Pods have 1174.80328 mg of Potassium per 14 ounces, which is 34.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.79 μg
1.44%
Raw Balsam-pear , Pods have 0.793786 μg of Selenium per 14 ounces, which is 1.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium20 mg
1.32%
Raw Balsam-pear , Pods have 19.84465 mg of Sodium per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.18 mg
29%
Raw Balsam-pear , Pods have 3.175144 mg of Zinc per 14 ounces, which is 29% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water373 g
10%
Raw Balsam-pear , Pods have 373.1984879 g of Water per 14 ounces, which is 10% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Balsam-pear , Pods:
Minerals in 14 ounces of Raw Balsam-pear , Pods:
Macronutrients in 14 ounces of Raw Balsam-pear , Pods:



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