Nutrients in 500 calories of Balsam-pear , Leafy Tips

Raw Balsam-pear , Leafy Tips (Momordica charantia).

Weight per 500 Calories

Balsam-pear , Leafy Tips

1667g

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

Macros Ratio

Protein Fat Carbs

52%

15%

33%

500 kcal ▼

Macro Nutrients

Balsam-pear , Leafy Tips

Energy500 kcal

17.2%

Raw Balsam-pear , Leafy Tips have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat11.5 g

12%

Raw Balsam-pear , Leafy Tips have 11.5 g of Fat per 500 calories, which is 12% 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 , Leafy Tips have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate55 g

42%

Raw Balsam-pear , Leafy Tips have 54.833333333333 g of Carbohydrate per 500 calories, which is 42% 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

Fiber

No information available

Protein88.3 g

158%

Raw Balsam-pear , Leafy Tips have 88.333333333333 g of Protein per 500 calories, which is 158% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Balsam-pear , Leafy Tips

Vitamin A1450 μg

161%

RAE, retinol activity equivalents

Raw Balsam-pear , Leafy Tips have 1450 μg of Vitamin A per 500 calories, which is 161% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B13 mg

251%

Thiamine

Raw Balsam-pear , Leafy Tips have 3.0166666666667 mg of Vitamin B1 per 500 calories, which is 251% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B26.03 mg

464%

Riboflavin

Raw Balsam-pear , Leafy Tips have 6.0333333333333 mg of Vitamin B2 per 500 calories, which is 464% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B318.5 mg

116%

Niacin, nicotinic acid, niacinamide

Raw Balsam-pear , Leafy Tips have 18.5 mg of Vitamin B3 per 500 calories, which is 116% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.05 mg

21%

Pantothenic acid

Raw Balsam-pear , Leafy Tips have 1.05 mg of Vitamin B5 per 500 calories, which is 21% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B613.4 mg

1029%

Pyridoxine

Raw Balsam-pear , Leafy Tips have 13.383333333333 mg of Vitamin B6 per 500 calories, which is 1029% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B92133 μg

533%

Folates and Folic Acid

Raw Balsam-pear , Leafy Tips have 2133.3333333333 μg of Vitamin B9 per 500 calories, which is 533% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Balsam-pear , Leafy Tips have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1467 mg

1630%

Ascorbic acid

Raw Balsam-pear , Leafy Tips have 1466.6666666667 mg of Vitamin C per 500 calories, which is 1630% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Balsam-pear , Leafy Tips have 0 IU of Vitamin D per 500 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 , Leafy Tips

Calcium1400 mg

140%

Raw Balsam-pear , Leafy Tips have 1400 mg of Calcium per 500 calories, which is 140% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper3.35 mg

372%

Raw Balsam-pear , Leafy Tips have 3.35 mg of Copper per 500 calories, which is 372% 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

Iron34 mg

425%

Raw Balsam-pear , Leafy Tips have 34 mg of Iron per 500 calories, which is 425% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1417 mg

337%

Raw Balsam-pear , Leafy Tips have 1416.6666666667 mg of Magnesium per 500 calories, which is 337% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese8.93 mg

388%

Raw Balsam-pear , Leafy Tips have 8.9333333333333 mg of Manganese per 500 calories, which is 388% 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

Phosphorus1650 mg

236%

Raw Balsam-pear , Leafy Tips have 1650 mg of Phosphorus per 500 calories, which is 236% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium10133 mg

298%

Raw Balsam-pear , Leafy Tips have 10133.333333333 mg of Potassium per 500 calories, which is 298% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium15 μg

27.3%

Raw Balsam-pear , Leafy Tips have 15 μg of Selenium per 500 calories, which is 27.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium183 mg

12.2%

Raw Balsam-pear , Leafy Tips have 183.33333333333 mg of Sodium per 500 calories, which is 12.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5 mg

45.5%

Raw Balsam-pear , Leafy Tips have 5 mg of Zinc per 500 calories, which is 45.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1488 g

40.2%

Raw Balsam-pear , Leafy Tips have 1487.5 g of Water per 500 calories, which is 40.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Balsam-pear , Leafy Tips:

500 calories of Balsam-pear , Leafy Tips has outstanding amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C.
It is an excellent source of Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Balsam-pear , Leafy Tips:

500 calories of Balsam-pear , Leafy Tips has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It is an excellent source of Selenium and Zinc.
It also has a good amount of Sodium.

Macronutrients in 500 calories of Raw Balsam-pear , Leafy Tips:

500 calories of Balsam-pear , Leafy Tips has outstanding amounts of Protein.
It is an excellent source of Carbohydrate.
It also has a good amount of Fat.

Compare Raw Balsam-pear , Leafy Tips with:

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

Food Info

Nutrients in 500 calories of Balsam-pear , Leafy Tips

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Balsam-pear , Leafy Tips with: