Nutrients in 14 ounces of Boiled Balsam-pear , Leafy Tips

Boiled and Drained Balsam-pear , Leafy Tips.

Macros Ratio

Protein Fat Carbs

34%

62%

14 oz ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tips

Energy135 kcal

4.65%

Boiled and Drained Balsam-pear , Leafy Tips have 134.94362 kcal of Energy per 14 ounces, which is 4.65% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.79 g

0.82%

Boiled and Drained Balsam-pear , Leafy Tips have 0.793786 g of Fat per 14 ounces, which is 0.82% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.13 g

0.4%

Boiled and Drained Balsam-pear , Leafy Tips have 0.12700576 g of Saturated Fat per 14 ounces, which is 0.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.26 g

16%

Boiled and Drained Balsam-pear , Leafy Tips have 0.25798045 g of Omega 3 per 14 ounces, which is 16% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.048 g

0.28%

Boiled and Drained Balsam-pear , Leafy Tips have 0.04762716 g of Omega 6 per 14 ounces, which is 0.28% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate26.5 g

20.4%

Boiled and Drained Balsam-pear , Leafy Tips have 26.5124524 g of Carbohydrate per 14 ounces, which is 20.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.13 g

5.7%

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

Boiled and Drained Balsam-pear , Leafy Tips have 4.1276872 g of Sugars per 14 ounces, which is 5.7% 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

Fiber7.54 g

20%

Boiled and Drained Balsam-pear , Leafy Tips have 7.540967 g of Fiber per 14 ounces, which is 20% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein14.3 g

25.5%

Boiled and Drained Balsam-pear , Leafy Tips have 14.288148 g of Protein per 14 ounces, which is 25.5% 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 A480 μg

53.4%

RAE, retinol activity equivalents

Boiled and Drained Balsam-pear , Leafy Tips have 480.24053 μg of Vitamin A per 14 ounces, which is 53.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.58 mg

48.6%

Thiamine

Boiled and Drained Balsam-pear , Leafy Tips have 0.58343271 mg of Vitamin B1 per 14 ounces, which is 48.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.1 mg

86%

Riboflavin

Boiled and Drained Balsam-pear , Leafy Tips have 1.11923826 mg of Vitamin B2 per 14 ounces, which is 86% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.95 mg

24.7%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Balsam-pear , Leafy Tips have 3.94908535 mg of Vitamin B3 per 14 ounces, which is 24.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.24 mg

4.76%

Pantothenic acid

Boiled and Drained Balsam-pear , Leafy Tips have 0.2381358 mg of Vitamin B5 per 14 ounces, which is 4.76% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63 mg

232%

Pyridoxine

Boiled and Drained Balsam-pear , Leafy Tips have 3.0163868 mg of Vitamin B6 per 14 ounces, which is 232% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9349 μg

87.3%

Folates and Folic Acid

Boiled and Drained Balsam-pear , Leafy Tips have 349.26584 μg of Vitamin B9 per 14 ounces, which is 87.3% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C221 mg

245%

Ascorbic acid

Boiled and Drained Balsam-pear , Leafy Tips have 220.672508 mg of Vitamin C per 14 ounces, which is 245% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5.75 mg

38.4%

Tocopherols and Tocotrienols

Boiled and Drained Balsam-pear , Leafy Tips have 5.7549485 mg of Vitamin E per 14 ounces, which is 38.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K647 μg

539%

Phytomenadione or phylloquinone

Boiled and Drained Balsam-pear , Leafy Tips have 647.332483 μg of Vitamin K per 14 ounces, which is 539% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Balsam-pear , Leafy Tips

Calcium167 mg

16.7%

Boiled and Drained Balsam-pear , Leafy Tips have 166.69506 mg of Calcium per 14 ounces, which is 16.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.8 mg

88.6%

Boiled and Drained Balsam-pear , Leafy Tips have 0.79775493 mg of Copper per 14 ounces, which is 88.6% 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

Iron4.05 mg

50.6%

Boiled and Drained Balsam-pear , Leafy Tips have 4.0483086 mg of Iron per 14 ounces, which is 50.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium373 mg

89%

Boiled and Drained Balsam-pear , Leafy Tips have 373.07942 mg of Magnesium per 14 ounces, which is 89% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.13 mg

92%

Boiled and Drained Balsam-pear , Leafy Tips have 2.12734648 mg of Manganese per 14 ounces, which is 92% 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

Phosphorus306 mg

43.7%

Boiled and Drained Balsam-pear , Leafy Tips have 305.60761 mg of Phosphorus per 14 ounces, which is 43.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2389 mg

70.3%

Boiled and Drained Balsam-pear , Leafy Tips have 2389.29586 mg of Potassium per 14 ounces, which is 70.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.57 μg

6.5%

Boiled and Drained Balsam-pear , Leafy Tips have 3.572037 μg of Selenium per 14 ounces, which is 6.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium51.6 mg

3.44%

Boiled and Drained Balsam-pear , Leafy Tips have 51.59609 mg of Sodium per 14 ounces, which is 3.44% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.2 mg

11%

Boiled and Drained Balsam-pear , Leafy Tips have 1.190679 mg of Zinc per 14 ounces, which is 11% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water352 g

9.5%

Boiled and Drained Balsam-pear , Leafy Tips have 352.0044017 g of Water per 14 ounces, which is 9.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Boiled and Drained Balsam-pear , Leafy Tips:

14 ounces of Boiled Balsam-pear , Leafy Tips has outstanding amounts of Vitamin B2, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin E.
It also has some Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Boiled and Drained Balsam-pear , Leafy Tips:

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

Macronutrients in 14 ounces of Boiled and Drained Balsam-pear , Leafy Tips:

14 ounces of Boiled Balsam-pear , Leafy Tips is an excellent source of Carbohydrate and Protein.
It has a good amount of Omega 3 and Fiber.
It also has some Sugars.
While 14 ounces of product has trace amounts of Fat, it has no Saturated Fat and Omega 6.

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Food Info

Nutrients in 14 ounces of Boiled Balsam-pear , Leafy Tips

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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