Nutrients in 7 ounces of Boiled Balsam-pear , Pods

Boiled and Drained Balsam-pear , Pods.

Macros Ratio

Protein Fat Carbs

15%

78%

7 oz ▼

Macro Nutrients

Boiled Balsam-pear , Pods

Energy37.7 kcal

1.3%

Boiled and Drained Balsam-pear , Pods have 37.704835 kcal of Energy per 7 ounces, which is 1.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.36 g

0.37%

Boiled and Drained Balsam-pear , Pods have 0.3572037 g of Fat per 7 ounces, which is 0.37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.028 g

0.087%

Boiled and Drained Balsam-pear , Pods have 0.02778251 g of Saturated Fat per 7 ounces, which is 0.087% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.15 g

0.91%

Boiled and Drained Balsam-pear , Pods have 0.15478827 g of Omega 6 per 7 ounces, which is 0.91% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate8.57 g

6.6%

Boiled and Drained Balsam-pear , Pods have 8.5728888 g of Carbohydrate per 7 ounces, which is 6.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.87 g

5.34%

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

Boiled and Drained Balsam-pear , Pods have 3.86970675 g of Sugars per 7 ounces, which is 5.34% 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

Fiber3.97 g

10.4%

Boiled and Drained Balsam-pear , Pods have 3.96893 g of Fiber per 7 ounces, which is 10.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.67 g

2.98%

Boiled and Drained Balsam-pear , Pods have 1.6669506 g of Protein per 7 ounces, which is 2.98% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Balsam-pear , Pods

Vitamin A12 μg

1.32%

RAE, retinol activity equivalents

Boiled and Drained Balsam-pear , Pods have 11.90679 μg of Vitamin A per 7 ounces, which is 1.32% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.1 mg

8.43%

Thiamine

Boiled and Drained Balsam-pear , Pods have 0.101207715 mg of Vitamin B1 per 7 ounces, which is 8.43% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg

8.1%

Riboflavin

Boiled and Drained Balsam-pear , Pods have 0.105176645 mg of Vitamin B2 per 7 ounces, which is 8.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.56 mg

3.47%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Balsam-pear , Pods have 0.5556502 mg of Vitamin B3 per 7 ounces, which is 3.47% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.38 mg

7.66%

Pantothenic acid

Boiled and Drained Balsam-pear , Pods have 0.383001745 mg of Vitamin B5 per 7 ounces, which is 7.66% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.081 mg

6.26%

Pyridoxine

Boiled and Drained Balsam-pear , Pods have 0.081363065 mg of Vitamin B6 per 7 ounces, which is 6.26% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9101 μg

25.3%

Folates and Folic Acid

Boiled and Drained Balsam-pear , Pods have 101.207715 μg of Vitamin B9 per 7 ounces, which is 25.3% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C65.5 mg

72.8%

Ascorbic acid

Boiled and Drained Balsam-pear , Pods have 65.487345 mg of Vitamin C per 7 ounces, which is 72.8% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.28 mg

1.85%

Tocopherols and Tocotrienols

Boiled and Drained Balsam-pear , Pods have 0.2778251 mg of Vitamin E per 7 ounces, which is 1.85% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K9.53 μg

7.94%

Phytomenadione or phylloquinone

Boiled and Drained Balsam-pear , Pods have 9.525432 μg of Vitamin K per 7 ounces, which is 7.94% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Balsam-pear , Pods

Calcium18 mg

1.8%

Boiled and Drained Balsam-pear , Pods have 17.860185 mg of Calcium per 7 ounces, which is 1.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.065 mg

7.28%

Boiled and Drained Balsam-pear , Pods have 0.065487345 mg of Copper per 7 ounces, which is 7.28% 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

Iron0.75 mg

9.43%

Boiled and Drained Balsam-pear , Pods have 0.7540967 mg of Iron per 7 ounces, which is 9.43% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium31.8 mg

7.56%

Boiled and Drained Balsam-pear , Pods have 31.75144 mg of Magnesium per 7 ounces, which is 7.56% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.17 mg

7.42%

Boiled and Drained Balsam-pear , Pods have 0.17066399 mg of Manganese per 7 ounces, which is 7.42% 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

Phosphorus71.4 mg

10.2%

Boiled and Drained Balsam-pear , Pods have 71.44074 mg of Phosphorus per 7 ounces, which is 10.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium633 mg

18.6%

Boiled and Drained Balsam-pear , Pods have 633.044335 mg of Potassium per 7 ounces, which is 18.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.4 μg

0.72%

Boiled and Drained Balsam-pear , Pods have 0.396893 μg of Selenium per 7 ounces, which is 0.72% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium12 mg

0.79%

Boiled and Drained Balsam-pear , Pods have 11.90679 mg of Sodium per 7 ounces, which is 0.79% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.53 mg

14%

Boiled and Drained Balsam-pear , Pods have 1.52803805 mg of Zinc per 7 ounces, which is 14% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water186 g

5.04%

Boiled and Drained Balsam-pear , Pods have 186.44048675 g of Water per 7 ounces, which is 5.04% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Boiled and Drained Balsam-pear , Pods:

7 ounces of Boiled Balsam-pear , Pods is an excellent source of Vitamin B9 and Vitamin C.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin K.
It also has some Vitamin B3 and Vitamin B6.
While 7 ounces of product has trace amounts of Vitamin A and Vitamin E, it has no Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Boiled and Drained Balsam-pear , Pods:

7 ounces of Boiled Balsam-pear , Pods has a good amount of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
The product has trace amounts of Calcium, Selenium and Sodium.

Macronutrients in 7 ounces of Boiled and Drained Balsam-pear , Pods:

7 ounces of Boiled Balsam-pear , Pods has a good amount of Fiber.
It has some Carbohydrate, Sugars and Protein.
While 7 ounces of product has trace amounts of Omega 6, it has no Fat, Saturated Fat and Omega 3.

Compare Boiled and Drained Balsam-pear , Pods with:

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Food Info

Nutrients in 7 ounces of Boiled Balsam-pear , Pods

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained Balsam-pear , Pods with: