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

Boiled and Drained Balsam-pear , Leafy Tips.

Weight per 500 Calories

Boiled Balsam-pear , Leafy Tips

1471g

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

Macros Ratio

Protein Fat Carbs

34%

62%

500 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tips

Energy500 kcal

17.2%

Boiled and Drained Balsam-pear , Leafy Tips 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

Fat2.94 g

3.03%

Boiled and Drained Balsam-pear , Leafy Tips have 2.9411764705882 g of Fat per 500 calories, which is 3.03% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.47 g

1.47%

Boiled and Drained Balsam-pear , Leafy Tips have 0.47058823529412 g of Saturated Fat per 500 calories, which is 1.47% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.96 g

59.7%

Boiled and Drained Balsam-pear , Leafy Tips have 0.95588235294118 g of Omega 3 per 500 calories, which is 59.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.18 g

1.04%

Boiled and Drained Balsam-pear , Leafy Tips have 0.17647058823529 g of Omega 6 per 500 calories, which is 1.04% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Balsam-pear , Leafy Tips 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

Carbohydrate98 g

75.6%

Boiled and Drained Balsam-pear , Leafy Tips have 98.235294117647 g of Carbohydrate per 500 calories, which is 75.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars15.3 g

21%

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

Boiled and Drained Balsam-pear , Leafy Tips have 15.294117647059 g of Sugars per 500 calories, which is 21% 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

Fiber28 g

73.5%

Boiled and Drained Balsam-pear , Leafy Tips have 27.941176470588 g of Fiber per 500 calories, which is 73.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein53 g

95%

Boiled and Drained Balsam-pear , Leafy Tips have 52.941176470588 g of Protein per 500 calories, which is 95% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Balsam-pear , Leafy Tips

Vitamin A1779 μg

198%

RAE, retinol activity equivalents

Boiled and Drained Balsam-pear , Leafy Tips have 1779.4117647059 μg of Vitamin A per 500 calories, which is 198% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12.16 mg

180%

Thiamine

Boiled and Drained Balsam-pear , Leafy Tips have 2.1617647058824 mg of Vitamin B1 per 500 calories, which is 180% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B24.15 mg

319%

Riboflavin

Boiled and Drained Balsam-pear , Leafy Tips have 4.1470588235294 mg of Vitamin B2 per 500 calories, which is 319% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B314.6 mg

91%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Balsam-pear , Leafy Tips have 14.632352941176 mg of Vitamin B3 per 500 calories, which is 91% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.88 mg

17.6%

Pantothenic acid

Boiled and Drained Balsam-pear , Leafy Tips have 0.88235294117647 mg of Vitamin B5 per 500 calories, which is 17.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B611 mg

860%

Pyridoxine

Boiled and Drained Balsam-pear , Leafy Tips have 11.176470588235 mg of Vitamin B6 per 500 calories, which is 860% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91294 μg

324%

Folates and Folic Acid

Boiled and Drained Balsam-pear , Leafy Tips have 1294.1176470588 μg of Vitamin B9 per 500 calories, which is 324% 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 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 C818 mg

908%

Ascorbic acid

Boiled and Drained Balsam-pear , Leafy Tips have 817.64705882353 mg of Vitamin C per 500 calories, which is 908% 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 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 E21.3 mg

142%

Tocopherols and Tocotrienols

Boiled and Drained Balsam-pear , Leafy Tips have 21.323529411765 mg of Vitamin E per 500 calories, which is 142% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2399 μg

1999%

Phytomenadione or phylloquinone

Boiled and Drained Balsam-pear , Leafy Tips have 2398.5294117647 μg of Vitamin K per 500 calories, which is 1999% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Balsam-pear , Leafy Tips

Calcium618 mg

61.8%

Boiled and Drained Balsam-pear , Leafy Tips have 617.64705882353 mg of Calcium per 500 calories, which is 61.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.96 mg

328%

Boiled and Drained Balsam-pear , Leafy Tips have 2.9558823529412 mg of Copper per 500 calories, which is 328% 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

Iron15 mg

188%

Boiled and Drained Balsam-pear , Leafy Tips have 15 mg of Iron per 500 calories, which is 188% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1382 mg

329%

Boiled and Drained Balsam-pear , Leafy Tips have 1382.3529411765 mg of Magnesium per 500 calories, which is 329% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese7.9 mg

343%

Boiled and Drained Balsam-pear , Leafy Tips have 7.8823529411765 mg of Manganese per 500 calories, which is 343% 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

Phosphorus1132 mg

162%

Boiled and Drained Balsam-pear , Leafy Tips have 1132.3529411765 mg of Phosphorus per 500 calories, which is 162% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium8853 mg

260%

Boiled and Drained Balsam-pear , Leafy Tips have 8852.9411764706 mg of Potassium per 500 calories, which is 260% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium13.2 μg

24%

Boiled and Drained Balsam-pear , Leafy Tips have 13.235294117647 μg of Selenium per 500 calories, which is 24% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium191 mg

12.7%

Boiled and Drained Balsam-pear , Leafy Tips have 191.17647058824 mg of Sodium per 500 calories, which is 12.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.4 mg

40%

Boiled and Drained Balsam-pear , Leafy Tips have 4.4117647058824 mg of Zinc per 500 calories, which is 40% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1304 g

35.3%

Boiled and Drained Balsam-pear , Leafy Tips have 1304.2647058824 g of Water per 500 calories, which is 35.3% 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:

500 calories of Boiled Balsam-pear , Leafy Tips 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:

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

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

500 calories of Boiled Balsam-pear , Leafy Tips has outstanding amounts of Protein.
It is an excellent source of Omega 3, Carbohydrate, Sugars and Fiber.
It also has some Fat.
The product has trace amounts of Saturated Fat and Omega 6.

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

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Food Info

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

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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