Nutrients in 1 pound of Balsam-pear , Pods

Raw Balsam-pear , Pods (Momordica charantia).

Macros Ratio

Protein Fat Carbs

20%

72%

1 lb ▼

Macro Nutrients

Balsam-pear , Pods

Energy77 kcal

2.66%

Raw Balsam-pear , Pods have 77.11064 kcal of Energy per 1 pound, which is 2.66% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.77 g

0.79%

Raw Balsam-pear , Pods have 0.7711064 g of Fat per 1 pound, which is 0.79% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate16.8 g

13%

Raw Balsam-pear , Pods have 16.782904 g of Carbohydrate per 1 pound, which is 13% 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

Fiber12.7 g

33.4%

Raw Balsam-pear , Pods have 12.700576 g of Fiber per 1 pound, which is 33.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.54 g

8.1%

Raw Balsam-pear , Pods have 4.53592 g of Protein per 1 pound, which is 8.1% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Balsam-pear , Pods

Vitamin A109 μg

12%

RAE, retinol activity equivalents

Raw Balsam-pear , Pods have 108.86208 μg of Vitamin A per 1 pound, which is 12% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.18 mg

15%

Thiamine

Raw Balsam-pear , Pods have 0.1814368 mg of Vitamin B1 per 1 pound, which is 15% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg

14%

Riboflavin

Raw Balsam-pear , Pods have 0.1814368 mg of Vitamin B2 per 1 pound, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.8 mg

11.3%

Niacin, nicotinic acid, niacinamide

Raw Balsam-pear , Pods have 1.814368 mg of Vitamin B3 per 1 pound, which is 11.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.96 mg

19.2%

Pantothenic acid

Raw Balsam-pear , Pods have 0.96161504 mg of Vitamin B5 per 1 pound, which is 19.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.2 mg

15%

Pyridoxine

Raw Balsam-pear , Pods have 0.19504456 mg of Vitamin B6 per 1 pound, which is 15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9327 μg

81.6%

Folates and Folic Acid

Raw Balsam-pear , Pods have 326.58624 μg of Vitamin B9 per 1 pound, which is 81.6% 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 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C381 mg

423%

Ascorbic acid

Raw Balsam-pear , Pods have 381.01728 mg of Vitamin C per 1 pound, which is 423% 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 pound, 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

Calcium86 mg

8.6%

Raw Balsam-pear , Pods have 86.18248 mg of Calcium per 1 pound, which is 8.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.15 mg

17%

Raw Balsam-pear , Pods have 0.15422128 mg of Copper per 1 pound, which is 17% 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

Iron1.95 mg

24.4%

Raw Balsam-pear , Pods have 1.9504456 mg of Iron per 1 pound, which is 24.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium77 mg

18.4%

Raw Balsam-pear , Pods have 77.11064 mg of Magnesium per 1 pound, which is 18.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.4 mg

17.6%

Raw Balsam-pear , Pods have 0.40369688 mg of Manganese per 1 pound, which is 17.6% 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

Phosphorus141 mg

20%

Raw Balsam-pear , Pods have 140.61352 mg of Phosphorus per 1 pound, which is 20% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1343 mg

39.5%

Raw Balsam-pear , Pods have 1342.63232 mg of Potassium per 1 pound, which is 39.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.91 μg

1.65%

Raw Balsam-pear , Pods have 0.907184 μg of Selenium per 1 pound, which is 1.65% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium22.7 mg

1.5%

Raw Balsam-pear , Pods have 22.6796 mg of Sodium per 1 pound, which is 1.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.63 mg

33%

Raw Balsam-pear , Pods have 3.628736 mg of Zinc per 1 pound, which is 33% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water427 g

11.5%

Raw Balsam-pear , Pods have 426.5125576 g of Water per 1 pound, which is 11.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

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

1 pound of Balsam-pear , Pods has outstanding amounts of Vitamin B9 and Vitamin C.
It has a good amount 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 pound of Raw Balsam-pear , Pods:

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

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

1 pound 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:

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Food Info

Nutrients in 1 pound of Balsam-pear , Pods

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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