Nutrients in 300 calories of Balsam-pear , Pods

Raw Balsam-pear , Pods (Momordica charantia).

Weight per 300 Calories

Balsam-pear , Pods

1765g

Raw Balsam-pear , Pods has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

20%

72%

300 kcal ▼

Macro Nutrients

Balsam-pear , Pods

Energy300 kcal

10.3%

Raw Balsam-pear , Pods 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

Fat3 g

3.1%

Raw Balsam-pear , Pods have 3 g of Fat per 300 calories, which is 3.1% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate65.3 g

50.2%

Raw Balsam-pear , Pods have 65.294117647059 g of Carbohydrate per 300 calories, which is 50.2% 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

Fiber49.4 g

130%

Raw Balsam-pear , Pods have 49.411764705882 g of Fiber per 300 calories, which is 130% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein17.6 g

31.5%

Raw Balsam-pear , Pods have 17.647058823529 g of Protein per 300 calories, which is 31.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Balsam-pear , Pods

Vitamin A424 μg

47%

RAE, retinol activity equivalents

Raw Balsam-pear , Pods have 423.52941176471 μg of Vitamin A per 300 calories, which is 47% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.71 mg

59%

Thiamine

Raw Balsam-pear , Pods have 0.70588235294118 mg of Vitamin B1 per 300 calories, which is 59% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.71 mg

54.3%

Riboflavin

Raw Balsam-pear , Pods have 0.70588235294118 mg of Vitamin B2 per 300 calories, which is 54.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.06 mg

44%

Niacin, nicotinic acid, niacinamide

Raw Balsam-pear , Pods have 7.0588235294118 mg of Vitamin B3 per 300 calories, which is 44% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.74 mg

75%

Pantothenic acid

Raw Balsam-pear , Pods have 3.7411764705882 mg of Vitamin B5 per 300 calories, which is 75% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.76 mg

58.4%

Pyridoxine

Raw Balsam-pear , Pods have 0.75882352941176 mg of Vitamin B6 per 300 calories, which is 58.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91271 μg

318%

Folates and Folic Acid

Raw Balsam-pear , Pods have 1270.5882352941 μg of Vitamin B9 per 300 calories, which is 318% 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 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 C1482 mg

1647%

Ascorbic acid

Raw Balsam-pear , Pods have 1482.3529411765 mg of Vitamin C per 300 calories, which is 1647% 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 300 calories, 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

Calcium335 mg

33.5%

Raw Balsam-pear , Pods have 335.29411764706 mg of Calcium per 300 calories, which is 33.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.6 mg

66.7%

Raw Balsam-pear , Pods have 0.6 mg of Copper per 300 calories, which is 66.7% 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

Iron7.6 mg

95%

Raw Balsam-pear , Pods have 7.5882352941176 mg of Iron per 300 calories, which is 95% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium300 mg

71.4%

Raw Balsam-pear , Pods have 300 mg of Magnesium per 300 calories, which is 71.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.57 mg

68.3%

Raw Balsam-pear , Pods have 1.5705882352941 mg of Manganese per 300 calories, which is 68.3% 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

Phosphorus547 mg

78%

Raw Balsam-pear , Pods have 547.05882352941 mg of Phosphorus per 300 calories, which is 78% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium5224 mg

154%

Raw Balsam-pear , Pods have 5223.5294117647 mg of Potassium per 300 calories, which is 154% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.53 μg

6.4%

Raw Balsam-pear , Pods have 3.5294117647059 μg of Selenium per 300 calories, which is 6.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium88.2 mg

5.9%

Raw Balsam-pear , Pods have 88.235294117647 mg of Sodium per 300 calories, which is 5.9% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc14 mg

128%

Raw Balsam-pear , Pods have 14.117647058824 mg of Zinc per 300 calories, which is 128% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1659 g

45%

Raw Balsam-pear , Pods have 1659.3529411765 g of Water per 300 calories, which is 45% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Balsam-pear , Pods:

300 calories 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 300 calories of Raw Balsam-pear , Pods:

300 calories of Balsam-pear , Pods has outstanding amounts of Iron, Potassium and Zinc.
It is an excellent source of Calcium, Copper, Magnesium, Manganese and Phosphorus.
It also has some Selenium and Sodium.

Macronutrients in 300 calories of Raw Balsam-pear , Pods:

300 calories of Balsam-pear , Pods has outstanding amounts of Fiber.
It is an excellent source of Carbohydrate and Protein.
It also has some Fat.

Compare Raw Balsam-pear , Pods with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Balsam-pear , Pods

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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