Nutrients in 300 calories of Boiled Balsam-pear , Pods

Boiled and Drained Balsam-pear , Pods.

Weight per 300 Calories

Boiled Balsam-pear , Pods

1579g

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

Macros Ratio

Protein Fat Carbs

15%

78%

300 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Pods

Energy300 kcal

10.3%

Boiled and Drained Balsam-pear , Pods 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

Fat2.84 g

2.93%

Boiled and Drained Balsam-pear , Pods have 2.8421052631579 g of Fat per 300 calories, which is 2.93% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.22 g

0.69%

Boiled and Drained Balsam-pear , Pods have 0.22105263157895 g of Saturated Fat per 300 calories, which is 0.69% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Boiled and Drained Balsam-pear , Pods have 0 g of Omega 3 per 300 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.23 g

7.24%

Boiled and Drained Balsam-pear , Pods have 1.2315789473684 g of Omega 6 per 300 calories, which is 7.24% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Balsam-pear , Pods 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

Carbohydrate68.2 g

52.5%

Boiled and Drained Balsam-pear , Pods have 68.210526315789 g of Carbohydrate per 300 calories, which is 52.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars30.8 g

42.5%

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

Boiled and Drained Balsam-pear , Pods have 30.789473684211 g of Sugars per 300 calories, which is 42.5% 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

Fiber31.6 g

83%

Boiled and Drained Balsam-pear , Pods have 31.578947368421 g of Fiber per 300 calories, which is 83% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13.3 g

23.7%

Boiled and Drained Balsam-pear , Pods have 13.263157894737 g of Protein per 300 calories, which is 23.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Balsam-pear , Pods

Vitamin A95 μg

10.5%

RAE, retinol activity equivalents

Boiled and Drained Balsam-pear , Pods have 94.736842105263 μg of Vitamin A per 300 calories, which is 10.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.81 mg

67%

Thiamine

Boiled and Drained Balsam-pear , Pods have 0.80526315789474 mg of Vitamin B1 per 300 calories, which is 67% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.84 mg

64.4%

Riboflavin

Boiled and Drained Balsam-pear , Pods have 0.83684210526316 mg of Vitamin B2 per 300 calories, which is 64.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.42 mg

27.6%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Balsam-pear , Pods have 4.4210526315789 mg of Vitamin B3 per 300 calories, which is 27.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.05 mg

61%

Pantothenic acid

Boiled and Drained Balsam-pear , Pods have 3.0473684210526 mg of Vitamin B5 per 300 calories, which is 61% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.65 mg

49.8%

Pyridoxine

Boiled and Drained Balsam-pear , Pods have 0.64736842105263 mg of Vitamin B6 per 300 calories, which is 49.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9805 μg

201%

Folates and Folic Acid

Boiled and Drained Balsam-pear , Pods have 805.26315789474 μg of Vitamin B9 per 300 calories, which is 201% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Balsam-pear , Pods 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 , Pods have 521.05263157895 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 , Pods 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 E2.2 mg

14.7%

Tocopherols and Tocotrienols

Boiled and Drained Balsam-pear , Pods have 2.2105263157895 mg of Vitamin E per 300 calories, which is 14.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K75.8 μg

63%

Phytomenadione or phylloquinone

Boiled and Drained Balsam-pear , Pods have 75.789473684211 μg of Vitamin K per 300 calories, which is 63% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Balsam-pear , Pods

Calcium142 mg

14.2%

Boiled and Drained Balsam-pear , Pods have 142.10526315789 mg of Calcium per 300 calories, which is 14.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.52 mg

58%

Boiled and Drained Balsam-pear , Pods have 0.52105263157895 mg of Copper per 300 calories, which is 58% 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

Iron6 mg

75%

Boiled and Drained Balsam-pear , Pods have 6 mg of Iron per 300 calories, which is 75% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium253 mg

60%

Boiled and Drained Balsam-pear , Pods have 252.63157894737 mg of Magnesium per 300 calories, which is 60% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.36 mg

59%

Boiled and Drained Balsam-pear , Pods have 1.3578947368421 mg of Manganese per 300 calories, which is 59% 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

Phosphorus568 mg

81.2%

Boiled and Drained Balsam-pear , Pods have 568.42105263158 mg of Phosphorus per 300 calories, which is 81.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium5037 mg

148%

Boiled and Drained Balsam-pear , Pods have 5036.8421052632 mg of Potassium per 300 calories, which is 148% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.16 μg

5.74%

Boiled and Drained Balsam-pear , Pods have 3.1578947368421 μg of Selenium per 300 calories, which is 5.74% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium95 mg

6.3%

Boiled and Drained Balsam-pear , Pods have 94.736842105263 mg of Sodium per 300 calories, which is 6.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc12 mg

111%

Boiled and Drained Balsam-pear , Pods have 12.157894736842 mg of Zinc per 300 calories, which is 111% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1483 g

40%

Boiled and Drained Balsam-pear , Pods have 1483.4210526316 g of Water per 300 calories, which is 40% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Drained Balsam-pear , Pods:

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

Minerals in 300 calories of Boiled and Drained Balsam-pear , Pods:

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

Macronutrients in 300 calories of Boiled and Drained Balsam-pear , Pods:

300 calories of Boiled Balsam-pear , Pods has outstanding amounts of Fiber.
It is an excellent source of Carbohydrate, Sugars and Protein.
It also has a good amount of Omega 6.
This vegetable has some Fat.
It has no Saturated Fat and Omega 3.

Compare Boiled and Drained Balsam-pear , Pods with:

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Food Info

Nutrients in 300 calories of Boiled Balsam-pear , Pods

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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