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Nutrients in 5 ounces of Balsam-pear , Pods

Raw Balsam-pear , Pods (Momordica charantia).

Macros Ratio

Protein Fat Carbs
20%
8%
72%
5 oz ▼

Macro Nutrients

Balsam-pear , Pods
Energy24 kcal
0.83%
Raw Balsam-pear , Pods have 24.097075 kcal of Energy per 5 ounces, which is 0.83% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.24 g
0.25%
Raw Balsam-pear , Pods have 0.24097075 g of Fat per 5 ounces, which is 0.25% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate5.24 g
4.03%
Raw Balsam-pear , Pods have 5.2446575 g of Carbohydrate per 5 ounces, which is 4.03% 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
Fiber3.97 g
10.4%
Raw Balsam-pear , Pods have 3.96893 g of Fiber per 5 ounces, which is 10.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein1.4 g
2.53%
Raw Balsam-pear , Pods have 1.417475 g of Protein per 5 ounces, which is 2.53% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Balsam-pear , Pods
Vitamin A34 μg
3.78%
RAE, retinol activity equivalents
Raw Balsam-pear , Pods have 34.0194 μg of Vitamin A per 5 ounces, which is 3.78% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.057 mg
4.72%
Thiamine
Raw Balsam-pear , Pods have 0.056699 mg of Vitamin B1 per 5 ounces, which is 4.72% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.057 mg
4.36%
Riboflavin
Raw Balsam-pear , Pods have 0.056699 mg of Vitamin B2 per 5 ounces, which is 4.36% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.57 mg
3.54%
Niacin, nicotinic acid, niacinamide
Raw Balsam-pear , Pods have 0.56699 mg of Vitamin B3 per 5 ounces, which is 3.54% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.3 mg
6%
Pantothenic acid
Raw Balsam-pear , Pods have 0.3005047 mg of Vitamin B5 per 5 ounces, which is 6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.061 mg
4.7%
Pyridoxine
Raw Balsam-pear , Pods have 0.060951425 mg of Vitamin B6 per 5 ounces, which is 4.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9102 μg
25.5%
Folates and Folic Acid
Raw Balsam-pear , Pods have 102.0582 μg of Vitamin B9 per 5 ounces, which is 25.5% 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 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 C119 mg
132%
Ascorbic acid
Raw Balsam-pear , Pods have 119.0679 mg of Vitamin C per 5 ounces, which is 132% 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 5 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
Calcium27 mg
2.7%
Raw Balsam-pear , Pods have 26.932025 mg of Calcium per 5 ounces, which is 2.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.048 mg
5.35%
Raw Balsam-pear , Pods have 0.04819415 mg of Copper per 5 ounces, which is 5.35% 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
Iron0.61 mg
7.6%
Raw Balsam-pear , Pods have 0.60951425 mg of Iron per 5 ounces, which is 7.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium24 mg
5.74%
Raw Balsam-pear , Pods have 24.097075 mg of Magnesium per 5 ounces, which is 5.74% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.13 mg
5.5%
Raw Balsam-pear , Pods have 0.126155275 mg of Manganese per 5 ounces, which is 5.5% 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
Phosphorus44 mg
6.28%
Raw Balsam-pear , Pods have 43.941725 mg of Phosphorus per 5 ounces, which is 6.28% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium420 mg
12.3%
Raw Balsam-pear , Pods have 419.5726 mg of Potassium per 5 ounces, which is 12.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.28 μg
0.52%
Raw Balsam-pear , Pods have 0.283495 μg of Selenium per 5 ounces, which is 0.52% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium7.1 mg
0.47%
Raw Balsam-pear , Pods have 7.087375 mg of Sodium per 5 ounces, which is 0.47% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.13 mg
10.3%
Raw Balsam-pear , Pods have 1.13398 mg of Zinc per 5 ounces, which is 10.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water133 g
3.6%
Raw Balsam-pear , Pods have 133.28517425 g of Water per 5 ounces, which is 3.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Raw Balsam-pear , Pods:
Minerals in 5 ounces of Raw Balsam-pear , Pods:
Macronutrients in 5 ounces of Raw Balsam-pear , Pods:



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