Nutrients in 500 calories of Boiled Balsam-pear , Pods

Boiled and Drained Balsam-pear , Pods.

Weight per 500 Calories

Boiled Balsam-pear , Pods

2632g

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

Macros Ratio

Protein Fat Carbs

15%

78%

500 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Pods

Energy500 kcal

17.2%

Boiled and Drained Balsam-pear , Pods 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

Fat4.74 g

4.9%

Boiled and Drained Balsam-pear , Pods have 4.7368421052632 g of Fat per 500 calories, which is 4.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.37 g

1.15%

Boiled and Drained Balsam-pear , Pods have 0.36842105263158 g of Saturated Fat per 500 calories, which is 1.15% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Boiled and Drained Balsam-pear , Pods have 0 g of Omega 3 per 500 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.05 g

12%

Boiled and Drained Balsam-pear , Pods have 2.0526315789474 g of Omega 6 per 500 calories, which is 12% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Balsam-pear , Pods 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

Carbohydrate114 g

87.4%

Boiled and Drained Balsam-pear , Pods have 113.68421052632 g of Carbohydrate per 500 calories, which is 87.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars51.3 g

70.8%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Boiled and Drained Balsam-pear , Pods have 51.315789473684 g of Sugars per 500 calories, which is 70.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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

Fiber52.6 g

139%

Boiled and Drained Balsam-pear , Pods have 52.631578947368 g of Fiber per 500 calories, which is 139% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein22 g

39.5%

Boiled and Drained Balsam-pear , Pods have 22.105263157895 g of Protein per 500 calories, which is 39.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Boiled Balsam-pear , Pods

Vitamin A158 μg

17.5%

RAE, retinol activity equivalents

Boiled and Drained Balsam-pear , Pods have 157.89473684211 μg of Vitamin A per 500 calories, which is 17.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B11.34 mg

112%

Thiamine

Boiled and Drained Balsam-pear , Pods have 1.3421052631579 mg of Vitamin B1 per 500 calories, which is 112% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B21.4 mg

107%

Riboflavin

Boiled and Drained Balsam-pear , Pods have 1.3947368421053 mg of Vitamin B2 per 500 calories, which is 107% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B37.37 mg

46%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Balsam-pear , Pods have 7.3684210526316 mg of Vitamin B3 per 500 calories, which is 46% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B55.08 mg

102%

Pantothenic acid

Boiled and Drained Balsam-pear , Pods have 5.0789473684211 mg of Vitamin B5 per 500 calories, which is 102% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B61.08 mg

83%

Pyridoxine

Boiled and Drained Balsam-pear , Pods have 1.0789473684211 mg of Vitamin B6 per 500 calories, which is 83% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91342 μg

336%

Folates and Folic Acid

Boiled and Drained Balsam-pear , Pods have 1342.1052631579 μg of Vitamin B9 per 500 calories, which is 336% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Balsam-pear , Pods 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
Buy Vegan Vitamin B12

Vitamin C868 mg

965%

Ascorbic acid

Boiled and Drained Balsam-pear , Pods have 868.42105263158 mg of Vitamin C per 500 calories, which is 965% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Balsam-pear , Pods 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
Buy Vegan Vitamin D

Vitamin E3.7 mg

24.6%

Tocopherols and Tocotrienols

Boiled and Drained Balsam-pear , Pods have 3.6842105263158 mg of Vitamin E per 500 calories, which is 24.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K126 μg

105%

Phytomenadione or phylloquinone

Boiled and Drained Balsam-pear , Pods have 126.31578947368 μg of Vitamin K per 500 calories, which is 105% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Balsam-pear , Pods

Calcium237 mg

23.7%

Boiled and Drained Balsam-pear , Pods have 236.84210526316 mg of Calcium per 500 calories, which is 23.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.87 mg

96%

Boiled and Drained Balsam-pear , Pods have 0.86842105263158 mg of Copper per 500 calories, which is 96% 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

Iron10 mg

125%

Boiled and Drained Balsam-pear , Pods have 10 mg of Iron per 500 calories, which is 125% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium421 mg

100%

Boiled and Drained Balsam-pear , Pods have 421.05263157895 mg of Magnesium per 500 calories, which is 100% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.26 mg

98%

Boiled and Drained Balsam-pear , Pods have 2.2631578947368 mg of Manganese per 500 calories, which is 98% 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

Phosphorus947 mg

135%

Boiled and Drained Balsam-pear , Pods have 947.36842105263 mg of Phosphorus per 500 calories, which is 135% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium8395 mg

247%

Boiled and Drained Balsam-pear , Pods have 8394.7368421053 mg of Potassium per 500 calories, which is 247% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.26 μg

9.57%

Boiled and Drained Balsam-pear , Pods have 5.2631578947368 μg of Selenium per 500 calories, which is 9.57% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium158 mg

10.5%

Boiled and Drained Balsam-pear , Pods have 157.89473684211 mg of Sodium per 500 calories, which is 10.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc20.3 mg

184%

Boiled and Drained Balsam-pear , Pods have 20.263157894737 mg of Zinc per 500 calories, which is 184% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2472 g

67%

Boiled and Drained Balsam-pear , Pods have 2472.3684210526 g of Water per 500 calories, which is 67% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled and Drained Balsam-pear , Pods:

500 calories of Boiled Balsam-pear , Pods has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B3 and Vitamin E.
It also has a good amount of Vitamin A.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Boiled and Drained Balsam-pear , Pods:

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

Macronutrients in 500 calories of Boiled and Drained Balsam-pear , Pods:

500 calories of Boiled Balsam-pear , Pods has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Sugars and Protein.
It also has a good amount of Omega 6.
This vegetable has some Fat.
While 500 calories of product has trace amounts of Saturated Fat, it has no Omega 3.

Compare Boiled and Drained Balsam-pear , Pods with:

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

Food Info

Nutrients in 500 calories of Boiled Balsam-pear , Pods

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained Balsam-pear , Pods with: