Nutrients in 100 calories of Balsam-pear , Pods

Raw Balsam-pear , Pods (Momordica charantia).

Weight per 100 Calories

Balsam-pear , Pods

588g

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

Macros Ratio

Protein Fat Carbs

20%

72%

100 kcal ▼

Macro Nutrients

Balsam-pear , Pods

Energy100 kcal

3.45%

Raw Balsam-pear , Pods have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1 g

1.03%

Raw Balsam-pear , Pods have 1 g of Fat per 100 calories, which is 1.03% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat

No information available

Omega 3

No information available

Omega 6

No information available

Cholesterol0 mg

Raw Balsam-pear , Pods have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate21.8 g

16.7%

Raw Balsam-pear , Pods have 21.764705882353 g of Carbohydrate per 100 calories, which is 16.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber16.5 g

43.3%

Raw Balsam-pear , Pods have 16.470588235294 g of Fiber per 100 calories, which is 43.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.9 g

10.5%

Raw Balsam-pear , Pods have 5.8823529411765 g of Protein per 100 calories, which is 10.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Balsam-pear , Pods

Vitamin A141 μg

15.7%

RAE, retinol activity equivalents

Raw Balsam-pear , Pods have 141.17647058824 μg of Vitamin A per 100 calories, which is 15.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.24 mg

19.6%

Thiamine

Raw Balsam-pear , Pods have 0.23529411764706 mg of Vitamin B1 per 100 calories, which is 19.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.24 mg

18%

Riboflavin

Raw Balsam-pear , Pods have 0.23529411764706 mg of Vitamin B2 per 100 calories, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.35 mg

14.7%

Niacin, nicotinic acid, niacinamide

Raw Balsam-pear , Pods have 2.3529411764706 mg of Vitamin B3 per 100 calories, which is 14.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.25 mg

25%

Pantothenic acid

Raw Balsam-pear , Pods have 1.2470588235294 mg of Vitamin B5 per 100 calories, which is 25% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.25 mg

19.5%

Pyridoxine

Raw Balsam-pear , Pods have 0.25294117647059 mg of Vitamin B6 per 100 calories, which is 19.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9424 μg

106%

Folates and Folic Acid

Raw Balsam-pear , Pods have 423.52941176471 μg of Vitamin B9 per 100 calories, which is 106% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Balsam-pear , Pods have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C494 mg

549%

Ascorbic acid

Raw Balsam-pear , Pods have 494.11764705882 mg of Vitamin C per 100 calories, which is 549% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Balsam-pear , Pods have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Balsam-pear , Pods

Calcium112 mg

11%

Raw Balsam-pear , Pods have 111.76470588235 mg of Calcium per 100 calories, which is 11% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.2 mg

22.2%

Raw Balsam-pear , Pods have 0.2 mg of Copper per 100 calories, which is 22.2% 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

Iron2.53 mg

31.6%

Raw Balsam-pear , Pods have 2.5294117647059 mg of Iron per 100 calories, which is 31.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium100 mg

24%

Raw Balsam-pear , Pods have 100 mg of Magnesium per 100 calories, which is 24% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.52 mg

22.8%

Raw Balsam-pear , Pods have 0.52352941176471 mg of Manganese per 100 calories, which is 22.8% 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

Phosphorus182 mg

26%

Raw Balsam-pear , Pods have 182.35294117647 mg of Phosphorus per 100 calories, which is 26% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1741 mg

51.2%

Raw Balsam-pear , Pods have 1741.1764705882 mg of Potassium per 100 calories, which is 51.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.18 μg

2.14%

Raw Balsam-pear , Pods have 1.1764705882353 μg of Selenium per 100 calories, which is 2.14% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium29.4 mg

1.96%

Raw Balsam-pear , Pods have 29.411764705882 mg of Sodium per 100 calories, which is 1.96% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.7 mg

42.8%

Raw Balsam-pear , Pods have 4.7058823529412 mg of Zinc per 100 calories, which is 42.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water553 g

15%

Raw Balsam-pear , Pods have 553.11764705882 g of Water per 100 calories, which is 15% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Balsam-pear , Pods:

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

Minerals in 100 calories of Raw Balsam-pear , Pods:

100 calories of Balsam-pear , Pods is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It has a good amount of Calcium.
The product has trace amounts of Selenium and Sodium.

Macronutrients in 100 calories of Raw Balsam-pear , Pods:

100 calories of Balsam-pear , Pods is an excellent source of Fiber.
It has a good amount of Carbohydrate and Protein.
The product has trace amounts of Fat.

Compare Raw Balsam-pear , Pods with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 calories of Balsam-pear , Pods

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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