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Nutrients in 300 calories of Boiled Balsam-pear , Leafy Tips

Boiled and Drained Balsam-pear , Leafy Tips.

Weight per 300 Calories

Boiled Balsam-pear , Leafy Tips
882g

Boiled and Drained Balsam-pear , Leafy Tips has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
34%
4%
62%
300 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tips
Energy300 kcal
10.3%
Boiled and Drained Balsam-pear , Leafy Tips have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.76 g
1.8%
Boiled and Drained Balsam-pear , Leafy Tips have 1.7647058823529 g of Fat per 300 calories, which is 1.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.28 g
0.88%
Boiled and Drained Balsam-pear , Leafy Tips have 0.28235294117647 g of Saturated Fat per 300 calories, which is 0.88% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.57 g
36%
Boiled and Drained Balsam-pear , Leafy Tips have 0.57352941176471 g of Omega 3 per 300 calories, which is 36% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.11 g
0.62%
Boiled and Drained Balsam-pear , Leafy Tips have 0.10588235294118 g of Omega 6 per 300 calories, which is 0.62% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Balsam-pear , Leafy Tips have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate59 g
45.3%
Boiled and Drained Balsam-pear , Leafy Tips have 58.941176470588 g of Carbohydrate per 300 calories, which is 45.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars9.18 g
12.7%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Balsam-pear , Leafy Tips have 9.1764705882353 g of Sugars per 300 calories, which is 12.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber16.8 g
44%
Boiled and Drained Balsam-pear , Leafy Tips have 16.764705882353 g of Fiber per 300 calories, which is 44% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein31.8 g
56.7%
Boiled and Drained Balsam-pear , Leafy Tips have 31.764705882353 g of Protein per 300 calories, which is 56.7% 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 A1068 μg
119%
RAE, retinol activity equivalents
Boiled and Drained Balsam-pear , Leafy Tips have 1067.6470588235 μg of Vitamin A per 300 calories, which is 119% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.3 mg
108%
Thiamine
Boiled and Drained Balsam-pear , Leafy Tips have 1.2970588235294 mg of Vitamin B1 per 300 calories, which is 108% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.5 mg
191%
Riboflavin
Boiled and Drained Balsam-pear , Leafy Tips have 2.4882352941176 mg of Vitamin B2 per 300 calories, which is 191% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.78 mg
55%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Balsam-pear , Leafy Tips have 8.7794117647059 mg of Vitamin B3 per 300 calories, which is 55% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.53 mg
10.6%
Pantothenic acid
Boiled and Drained Balsam-pear , Leafy Tips have 0.52941176470588 mg of Vitamin B5 per 300 calories, which is 10.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B66.7 mg
516%
Pyridoxine
Boiled and Drained Balsam-pear , Leafy Tips have 6.7058823529412 mg of Vitamin B6 per 300 calories, which is 516% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9776 μg
194%
Folates and Folic Acid
Boiled and Drained Balsam-pear , Leafy Tips have 776.47058823529 μg of Vitamin B9 per 300 calories, which is 194% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Balsam-pear , Leafy Tips have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C491 mg
545%
Ascorbic acid
Boiled and Drained Balsam-pear , Leafy Tips have 490.58823529412 mg of Vitamin C per 300 calories, which is 545% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Balsam-pear , Leafy Tips have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E12.8 mg
85.3%
Tocopherols and Tocotrienols
Boiled and Drained Balsam-pear , Leafy Tips have 12.794117647059 mg of Vitamin E per 300 calories, which is 85.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1439 μg
1199%
Phytomenadione or phylloquinone
Boiled and Drained Balsam-pear , Leafy Tips have 1439.1176470588 μg of Vitamin K per 300 calories, which is 1199% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Balsam-pear , Leafy Tips
Calcium371 mg
37%
Boiled and Drained Balsam-pear , Leafy Tips have 370.58823529412 mg of Calcium per 300 calories, which is 37% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.77 mg
197%
Boiled and Drained Balsam-pear , Leafy Tips have 1.7735294117647 mg of Copper per 300 calories, which is 197% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron9 mg
113%
Boiled and Drained Balsam-pear , Leafy Tips have 9 mg of Iron per 300 calories, which is 113% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium829 mg
197%
Boiled and Drained Balsam-pear , Leafy Tips have 829.41176470588 mg of Magnesium per 300 calories, which is 197% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese4.73 mg
206%
Boiled and Drained Balsam-pear , Leafy Tips have 4.7294117647059 mg of Manganese per 300 calories, which is 206% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus679 mg
97%
Boiled and Drained Balsam-pear , Leafy Tips have 679.41176470588 mg of Phosphorus per 300 calories, which is 97% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium5312 mg
156%
Boiled and Drained Balsam-pear , Leafy Tips have 5311.7647058824 mg of Potassium per 300 calories, which is 156% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium7.94 μg
14.4%
Boiled and Drained Balsam-pear , Leafy Tips have 7.9411764705882 μg of Selenium per 300 calories, which is 14.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium115 mg
7.65%
Boiled and Drained Balsam-pear , Leafy Tips have 114.70588235294 mg of Sodium per 300 calories, which is 7.65% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.65 mg
24%
Boiled and Drained Balsam-pear , Leafy Tips have 2.6470588235294 mg of Zinc per 300 calories, which is 24% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water783 g
21%
Boiled and Drained Balsam-pear , Leafy Tips have 782.55882352941 g of Water per 300 calories, which is 21% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Boiled and Drained Balsam-pear , Leafy Tips:
Minerals in 300 calories of Boiled and Drained Balsam-pear , Leafy Tips:
Macronutrients in 300 calories of Boiled and Drained Balsam-pear , Leafy Tips:



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