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Nutrients in 7 ounces of Boiled Balsam-pear , Leafy Tips

Boiled and Drained Balsam-pear , Leafy Tips.

Macros Ratio

Protein Fat Carbs
34%
4%
62%
7 oz ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tips
Energy67.5 kcal
2.33%
Boiled and Drained Balsam-pear , Leafy Tips have 67.47181 kcal of Energy per 7 ounces, which is 2.33% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.4 g
0.41%
Boiled and Drained Balsam-pear , Leafy Tips have 0.396893 g of Fat per 7 ounces, which is 0.41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.064 g
0.2%
Boiled and Drained Balsam-pear , Leafy Tips have 0.06350288 g of Saturated Fat per 7 ounces, which is 0.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.13 g
8.06%
Boiled and Drained Balsam-pear , Leafy Tips have 0.128990225 g of Omega 3 per 7 ounces, which is 8.06% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.024 g
0.14%
Boiled and Drained Balsam-pear , Leafy Tips have 0.02381358 g of Omega 6 per 7 ounces, which is 0.14% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Balsam-pear , Leafy Tips have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate13.3 g
10%
Boiled and Drained Balsam-pear , Leafy Tips have 13.2562262 g of Carbohydrate per 7 ounces, which is 10% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.06 g
2.85%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Balsam-pear , Leafy Tips have 2.0638436 g of Sugars per 7 ounces, which is 2.85% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
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
Fiber3.77 g
9.92%
Boiled and Drained Balsam-pear , Leafy Tips have 3.7704835 g of Fiber per 7 ounces, which is 9.92% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein7.14 g
12.8%
Boiled and Drained Balsam-pear , Leafy Tips have 7.144074 g of Protein per 7 ounces, which is 12.8% 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 A240 μg
26.7%
RAE, retinol activity equivalents
Boiled and Drained Balsam-pear , Leafy Tips have 240.120265 μg of Vitamin A per 7 ounces, which is 26.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.29 mg
24.3%
Thiamine
Boiled and Drained Balsam-pear , Leafy Tips have 0.291716355 mg of Vitamin B1 per 7 ounces, which is 24.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.56 mg
43%
Riboflavin
Boiled and Drained Balsam-pear , Leafy Tips have 0.55961913 mg of Vitamin B2 per 7 ounces, which is 43% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.97 mg
12.3%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Balsam-pear , Leafy Tips have 1.974542675 mg of Vitamin B3 per 7 ounces, which is 12.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.12 mg
2.4%
Pantothenic acid
Boiled and Drained Balsam-pear , Leafy Tips have 0.1190679 mg of Vitamin B5 per 7 ounces, which is 2.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.5 mg
116%
Pyridoxine
Boiled and Drained Balsam-pear , Leafy Tips have 1.5081934 mg of Vitamin B6 per 7 ounces, which is 116% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9175 μg
43.7%
Folates and Folic Acid
Boiled and Drained Balsam-pear , Leafy Tips have 174.63292 μg of Vitamin B9 per 7 ounces, which is 43.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Balsam-pear , Leafy Tips have 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C110 mg
123%
Ascorbic acid
Boiled and Drained Balsam-pear , Leafy Tips have 110.336254 mg of Vitamin C per 7 ounces, which is 123% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Balsam-pear , Leafy Tips have 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.88 mg
19%
Tocopherols and Tocotrienols
Boiled and Drained Balsam-pear , Leafy Tips have 2.87747425 mg of Vitamin E per 7 ounces, which is 19% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K324 μg
270%
Phytomenadione or phylloquinone
Boiled and Drained Balsam-pear , Leafy Tips have 323.6662415 μg of Vitamin K per 7 ounces, which is 270% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Balsam-pear , Leafy Tips
Calcium83.3 mg
8.33%
Boiled and Drained Balsam-pear , Leafy Tips have 83.34753 mg of Calcium per 7 ounces, which is 8.33% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.4 mg
44.3%
Boiled and Drained Balsam-pear , Leafy Tips have 0.398877465 mg of Copper per 7 ounces, which is 44.3% 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
Iron2.02 mg
25.3%
Boiled and Drained Balsam-pear , Leafy Tips have 2.0241543 mg of Iron per 7 ounces, which is 25.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium187 mg
44.4%
Boiled and Drained Balsam-pear , Leafy Tips have 186.53971 mg of Magnesium per 7 ounces, which is 44.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.06 mg
46.2%
Boiled and Drained Balsam-pear , Leafy Tips have 1.06367324 mg of Manganese per 7 ounces, which is 46.2% 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
Phosphorus153 mg
22%
Boiled and Drained Balsam-pear , Leafy Tips have 152.803805 mg of Phosphorus per 7 ounces, which is 22% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1195 mg
35%
Boiled and Drained Balsam-pear , Leafy Tips have 1194.64793 mg of Potassium per 7 ounces, which is 35% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.8 μg
3.25%
Boiled and Drained Balsam-pear , Leafy Tips have 1.7860185 μg of Selenium per 7 ounces, which is 3.25% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium25.8 mg
1.7%
Boiled and Drained Balsam-pear , Leafy Tips have 25.798045 mg of Sodium per 7 ounces, which is 1.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.6 mg
5.4%
Boiled and Drained Balsam-pear , Leafy Tips have 0.5953395 mg of Zinc per 7 ounces, which is 5.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water176 g
4.76%
Boiled and Drained Balsam-pear , Leafy Tips have 176.00220085 g of Water per 7 ounces, which is 4.76% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Boiled and Drained Balsam-pear , Leafy Tips:
Minerals in 7 ounces of Boiled and Drained Balsam-pear , Leafy Tips:
Macronutrients in 7 ounces of Boiled and Drained Balsam-pear , Leafy Tips:



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