Nutrients in 14 ounces of Boiled Balsam-pear , Pods

Boiled and Drained Balsam-pear , Pods.

Macros Ratio

Protein Fat Carbs

15%

78%

14 oz ▼

Macro Nutrients

Boiled Balsam-pear , Pods

Energy75.4 kcal

2.6%

Boiled and Drained Balsam-pear , Pods have 75.40967 kcal of Energy per 14 ounces, which is 2.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.71 g

0.74%

Boiled and Drained Balsam-pear , Pods have 0.7144074 g of Fat per 14 ounces, which is 0.74% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.056 g

0.17%

Boiled and Drained Balsam-pear , Pods have 0.05556502 g of Saturated Fat per 14 ounces, which is 0.17% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Boiled and Drained Balsam-pear , Pods have 0 g of Omega 3 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.31 g

1.82%

Boiled and Drained Balsam-pear , Pods have 0.30957654 g of Omega 6 per 14 ounces, which is 1.82% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Balsam-pear , Pods 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

Carbohydrate17 g

13%

Boiled and Drained Balsam-pear , Pods have 17.1457776 g of Carbohydrate per 14 ounces, which is 13% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars7.74 g

10.7%

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

Boiled and Drained Balsam-pear , Pods have 7.7394135 g of Sugars per 14 ounces, which is 10.7% 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

Fiber7.94 g

21%

Boiled and Drained Balsam-pear , Pods have 7.93786 g of Fiber per 14 ounces, which is 21% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.33 g

5.95%

Boiled and Drained Balsam-pear , Pods have 3.3339012 g of Protein per 14 ounces, which is 5.95% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Balsam-pear , Pods

Vitamin A24 μg

2.65%

RAE, retinol activity equivalents

Boiled and Drained Balsam-pear , Pods have 23.81358 μg of Vitamin A per 14 ounces, which is 2.65% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.2 mg

17%

Thiamine

Boiled and Drained Balsam-pear , Pods have 0.20241543 mg of Vitamin B1 per 14 ounces, which is 17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.21 mg

16%

Riboflavin

Boiled and Drained Balsam-pear , Pods have 0.21035329 mg of Vitamin B2 per 14 ounces, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.1 mg

6.95%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Balsam-pear , Pods have 1.1113004 mg of Vitamin B3 per 14 ounces, which is 6.95% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.77 mg

15.3%

Pantothenic acid

Boiled and Drained Balsam-pear , Pods have 0.76600349 mg of Vitamin B5 per 14 ounces, which is 15.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.16 mg

12.5%

Pyridoxine

Boiled and Drained Balsam-pear , Pods have 0.16272613 mg of Vitamin B6 per 14 ounces, which is 12.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9202 μg

50.6%

Folates and Folic Acid

Boiled and Drained Balsam-pear , Pods have 202.41543 μg of Vitamin B9 per 14 ounces, which is 50.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Balsam-pear , Pods 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 C131 mg

146%

Ascorbic acid

Boiled and Drained Balsam-pear , Pods have 130.97469 mg of Vitamin C per 14 ounces, which is 146% 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 , Pods 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 E0.56 mg

3.7%

Tocopherols and Tocotrienols

Boiled and Drained Balsam-pear , Pods have 0.5556502 mg of Vitamin E per 14 ounces, which is 3.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K19 μg

16%

Phytomenadione or phylloquinone

Boiled and Drained Balsam-pear , Pods have 19.050864 μg of Vitamin K per 14 ounces, which is 16% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Balsam-pear , Pods

Calcium35.7 mg

3.57%

Boiled and Drained Balsam-pear , Pods have 35.72037 mg of Calcium per 14 ounces, which is 3.57% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.13 mg

14.6%

Boiled and Drained Balsam-pear , Pods have 0.13097469 mg of Copper per 14 ounces, which is 14.6% 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

Iron1.5 mg

19%

Boiled and Drained Balsam-pear , Pods have 1.5081934 mg of Iron per 14 ounces, which is 19% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium63.5 mg

15%

Boiled and Drained Balsam-pear , Pods have 63.50288 mg of Magnesium per 14 ounces, which is 15% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.34 mg

15%

Boiled and Drained Balsam-pear , Pods have 0.34132798 mg of Manganese per 14 ounces, which is 15% 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

Phosphorus143 mg

20.4%

Boiled and Drained Balsam-pear , Pods have 142.88148 mg of Phosphorus per 14 ounces, which is 20.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1266 mg

37.2%

Boiled and Drained Balsam-pear , Pods have 1266.08867 mg of Potassium per 14 ounces, which is 37.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.79 μg

1.44%

Boiled and Drained Balsam-pear , Pods have 0.793786 μg of Selenium per 14 ounces, which is 1.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium24 mg

1.6%

Boiled and Drained Balsam-pear , Pods have 23.81358 mg of Sodium per 14 ounces, which is 1.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.06 mg

27.8%

Boiled and Drained Balsam-pear , Pods have 3.0560761 mg of Zinc per 14 ounces, which is 27.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water373 g

10%

Boiled and Drained Balsam-pear , Pods have 372.8809735 g of Water per 14 ounces, which is 10% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

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

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

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

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

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

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

Compare Boiled and Drained Balsam-pear , Pods with:

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Food Info

Nutrients in 14 ounces of Boiled Balsam-pear , Pods

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained Balsam-pear , Pods with: