Nutrients in 1 kilogram of Balsam-pear , Pods

Raw Balsam-pear , Pods (Momordica charantia).

Macros Ratio

Protein Fat Carbs

20%

72%

1 kg ▼

Macro Nutrients

Balsam-pear , Pods

Energy170 kcal

5.86%

Raw Balsam-pear , Pods have 170 kcal of Energy per 1 kilogram, which is 5.86% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.7 g

1.75%

Raw Balsam-pear , Pods have 1.7 g of Fat per 1 kilogram, which is 1.75% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate37 g

28.5%

Raw Balsam-pear , Pods have 37 g of Carbohydrate per 1 kilogram, which is 28.5% 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

Fiber28 g

73.7%

Raw Balsam-pear , Pods have 28 g of Fiber per 1 kilogram, which is 73.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10 g

18%

Raw Balsam-pear , Pods have 10 g of Protein per 1 kilogram, which is 18% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Balsam-pear , Pods

Vitamin A240 μg

26.7%

RAE, retinol activity equivalents

Raw Balsam-pear , Pods have 240 μg of Vitamin A per 1 kilogram, which is 26.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.4 mg

33.3%

Thiamine

Raw Balsam-pear , Pods have 0.4 mg of Vitamin B1 per 1 kilogram, which is 33.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.4 mg

30.8%

Riboflavin

Raw Balsam-pear , Pods have 0.4 mg of Vitamin B2 per 1 kilogram, which is 30.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34 mg

25%

Niacin, nicotinic acid, niacinamide

Raw Balsam-pear , Pods have 4 mg of Vitamin B3 per 1 kilogram, which is 25% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.12 mg

42.4%

Pantothenic acid

Raw Balsam-pear , Pods have 2.12 mg of Vitamin B5 per 1 kilogram, which is 42.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.43 mg

33%

Pyridoxine

Raw Balsam-pear , Pods have 0.43 mg of Vitamin B6 per 1 kilogram, which is 33% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9720 μg

180%

Folates and Folic Acid

Raw Balsam-pear , Pods have 720 μg of Vitamin B9 per 1 kilogram, which is 180% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C840 mg

933%

Ascorbic acid

Raw Balsam-pear , Pods have 840 mg of Vitamin C per 1 kilogram, which is 933% 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 1 kilogram, 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

Calcium190 mg

19%

Raw Balsam-pear , Pods have 190 mg of Calcium per 1 kilogram, which is 19% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.34 mg

37.8%

Raw Balsam-pear , Pods have 0.34 mg of Copper per 1 kilogram, which is 37.8% 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

Iron4.3 mg

53.8%

Raw Balsam-pear , Pods have 4.3 mg of Iron per 1 kilogram, which is 53.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium170 mg

40.5%

Raw Balsam-pear , Pods have 170 mg of Magnesium per 1 kilogram, which is 40.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.89 mg

38.7%

Raw Balsam-pear , Pods have 0.89 mg of Manganese per 1 kilogram, which is 38.7% 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

Phosphorus310 mg

44.3%

Raw Balsam-pear , Pods have 310 mg of Phosphorus per 1 kilogram, which is 44.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2960 mg

87%

Raw Balsam-pear , Pods have 2960 mg of Potassium per 1 kilogram, which is 87% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2 μg

3.64%

Raw Balsam-pear , Pods have 2 μg of Selenium per 1 kilogram, which is 3.64% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium50 mg

3.33%

Raw Balsam-pear , Pods have 50 mg of Sodium per 1 kilogram, which is 3.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc8 mg

72.7%

Raw Balsam-pear , Pods have 8 mg of Zinc per 1 kilogram, which is 72.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water940 g

25.4%

Raw Balsam-pear , Pods have 940.3 g of Water per 1 kilogram, which is 25.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Balsam-pear , Pods:

1 kilogram of Balsam-pear , Pods has outstanding amounts of Vitamin B9 and Vitamin C.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Balsam-pear , Pods:

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

Macronutrients in 1 kilogram of Raw Balsam-pear , Pods:

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

Compare Raw Balsam-pear , Pods with:

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Food Info

Nutrients in 1 kilogram of Balsam-pear , Pods

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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