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Nutrients in 5 ounces of Boiled Balsam-pear , Leafy Tips

Boiled and Drained Balsam-pear , Leafy Tips.

Macros Ratio

Protein Fat Carbs
34%
4%
62%
5 oz ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tips
Energy48 kcal
1.66%
Boiled and Drained Balsam-pear , Leafy Tips have 48.19415 kcal of Energy per 5 ounces, which is 1.66% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.28 g
0.29%
Boiled and Drained Balsam-pear , Leafy Tips have 0.283495 g of Fat per 5 ounces, which is 0.29% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.045 g
0.14%
Boiled and Drained Balsam-pear , Leafy Tips have 0.0453592 g of Saturated Fat per 5 ounces, which is 0.14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.092 g
5.76%
Boiled and Drained Balsam-pear , Leafy Tips have 0.092135875 g of Omega 3 per 5 ounces, which is 5.76% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.017 g
0.1%
Boiled and Drained Balsam-pear , Leafy Tips have 0.0170097 g of Omega 6 per 5 ounces, which is 0.1% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate9.47 g
7.3%
Boiled and Drained Balsam-pear , Leafy Tips have 9.468733 g of Carbohydrate per 5 ounces, which is 7.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.47 g
2.03%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Balsam-pear , Leafy Tips have 1.474174 g of Sugars per 5 ounces, which is 2.03% 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
Fiber2.7 g
7.1%
Boiled and Drained Balsam-pear , Leafy Tips have 2.6932025 g of Fiber per 5 ounces, which is 7.1% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein5.1 g
9.1%
Boiled and Drained Balsam-pear , Leafy Tips have 5.10291 g of Protein per 5 ounces, which is 9.1% 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 A172 μg
19%
RAE, retinol activity equivalents
Boiled and Drained Balsam-pear , Leafy Tips have 171.514475 μg of Vitamin A per 5 ounces, which is 19% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.21 mg
17.4%
Thiamine
Boiled and Drained Balsam-pear , Leafy Tips have 0.208368825 mg of Vitamin B1 per 5 ounces, which is 17.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.4 mg
30.7%
Riboflavin
Boiled and Drained Balsam-pear , Leafy Tips have 0.39972795 mg of Vitamin B2 per 5 ounces, which is 30.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.4 mg
8.8%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Balsam-pear , Leafy Tips have 1.410387625 mg of Vitamin B3 per 5 ounces, which is 8.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.085 mg
1.7%
Pantothenic acid
Boiled and Drained Balsam-pear , Leafy Tips have 0.0850485 mg of Vitamin B5 per 5 ounces, which is 1.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.08 mg
83%
Pyridoxine
Boiled and Drained Balsam-pear , Leafy Tips have 1.077281 mg of Vitamin B6 per 5 ounces, which is 83% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9125 μg
31%
Folates and Folic Acid
Boiled and Drained Balsam-pear , Leafy Tips have 124.7378 μg of Vitamin B9 per 5 ounces, which is 31% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C79 mg
87.6%
Ascorbic acid
Boiled and Drained Balsam-pear , Leafy Tips have 78.81161 mg of Vitamin C per 5 ounces, which is 87.6% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.06 mg
13.7%
Tocopherols and Tocotrienols
Boiled and Drained Balsam-pear , Leafy Tips have 2.05533875 mg of Vitamin E per 5 ounces, which is 13.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K231 μg
193%
Phytomenadione or phylloquinone
Boiled and Drained Balsam-pear , Leafy Tips have 231.1901725 μg of Vitamin K per 5 ounces, which is 193% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Balsam-pear , Leafy Tips
Calcium59.5 mg
5.95%
Boiled and Drained Balsam-pear , Leafy Tips have 59.53395 mg of Calcium per 5 ounces, which is 5.95% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.28 mg
31.7%
Boiled and Drained Balsam-pear , Leafy Tips have 0.284912475 mg of Copper per 5 ounces, which is 31.7% 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
Iron1.45 mg
18%
Boiled and Drained Balsam-pear , Leafy Tips have 1.4458245 mg of Iron per 5 ounces, which is 18% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium133 mg
31.7%
Boiled and Drained Balsam-pear , Leafy Tips have 133.24265 mg of Magnesium per 5 ounces, which is 31.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.76 mg
33%
Boiled and Drained Balsam-pear , Leafy Tips have 0.7597666 mg of Manganese per 5 ounces, which is 33% 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
Phosphorus109 mg
15.6%
Boiled and Drained Balsam-pear , Leafy Tips have 109.145575 mg of Phosphorus per 5 ounces, which is 15.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium853 mg
25%
Boiled and Drained Balsam-pear , Leafy Tips have 853.31995 mg of Potassium per 5 ounces, which is 25% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.28 μg
2.3%
Boiled and Drained Balsam-pear , Leafy Tips have 1.2757275 μg of Selenium per 5 ounces, which is 2.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium18.4 mg
1.23%
Boiled and Drained Balsam-pear , Leafy Tips have 18.427175 mg of Sodium per 5 ounces, which is 1.23% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.43 mg
3.87%
Boiled and Drained Balsam-pear , Leafy Tips have 0.4252425 mg of Zinc per 5 ounces, which is 3.87% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water126 g
3.4%
Boiled and Drained Balsam-pear , Leafy Tips have 125.71585775 g of Water per 5 ounces, which is 3.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Boiled and Drained Balsam-pear , Leafy Tips:
Minerals in 5 ounces of Boiled and Drained Balsam-pear , Leafy Tips:
Macronutrients in 5 ounces of Boiled and Drained Balsam-pear , Leafy Tips:



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