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Nutrients in 100 calories of Boiled Balsam-pear , Pods

Boiled and Drained Balsam-pear , Pods.

Weight per 100 Calories

Boiled Balsam-pear , Pods
526g

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

Macros Ratio

Protein Fat Carbs
15%
7%
78%
100 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Pods
Energy100 kcal
3.45%
Boiled and Drained Balsam-pear , Pods have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.95 g
0.98%
Boiled and Drained Balsam-pear , Pods have 0.94736842105263 g of Fat per 100 calories, which is 0.98% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.074 g
0.23%
Boiled and Drained Balsam-pear , Pods have 0.073684210526316 g of Saturated Fat per 100 calories, which is 0.23% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30 g
0%
Boiled and Drained Balsam-pear , Pods have 0 g of Omega 3 per 100 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.41 g
2.4%
Boiled and Drained Balsam-pear , Pods have 0.41052631578947 g of Omega 6 per 100 calories, which is 2.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Balsam-pear , Pods have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate22.7 g
17.5%
Boiled and Drained Balsam-pear , Pods have 22.736842105263 g of Carbohydrate per 100 calories, which is 17.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars10.3 g
14%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Balsam-pear , Pods have 10.263157894737 g of Sugars per 100 calories, which is 14% 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
Fiber10.5 g
27.7%
Boiled and Drained Balsam-pear , Pods have 10.526315789474 g of Fiber per 100 calories, which is 27.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein4.42 g
7.9%
Boiled and Drained Balsam-pear , Pods have 4.4210526315789 g of Protein per 100 calories, which is 7.9% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Balsam-pear , Pods
Vitamin A31.6 μg
3.5%
RAE, retinol activity equivalents
Boiled and Drained Balsam-pear , Pods have 31.578947368421 μg of Vitamin A per 100 calories, which is 3.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.27 mg
22.4%
Thiamine
Boiled and Drained Balsam-pear , Pods have 0.26842105263158 mg of Vitamin B1 per 100 calories, which is 22.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.28 mg
21.5%
Riboflavin
Boiled and Drained Balsam-pear , Pods have 0.27894736842105 mg of Vitamin B2 per 100 calories, which is 21.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.47 mg
9.2%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Balsam-pear , Pods have 1.4736842105263 mg of Vitamin B3 per 100 calories, which is 9.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51 mg
20.3%
Pantothenic acid
Boiled and Drained Balsam-pear , Pods have 1.0157894736842 mg of Vitamin B5 per 100 calories, which is 20.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.22 mg
16.6%
Pyridoxine
Boiled and Drained Balsam-pear , Pods have 0.21578947368421 mg of Vitamin B6 per 100 calories, which is 16.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9268 μg
67%
Folates and Folic Acid
Boiled and Drained Balsam-pear , Pods have 268.42105263158 μg of Vitamin B9 per 100 calories, which is 67% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Balsam-pear , Pods have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C174 mg
193%
Ascorbic acid
Boiled and Drained Balsam-pear , Pods have 173.68421052632 mg of Vitamin C per 100 calories, which is 193% 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 , Pods have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.74 mg
4.9%
Tocopherols and Tocotrienols
Boiled and Drained Balsam-pear , Pods have 0.73684210526316 mg of Vitamin E per 100 calories, which is 4.9% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K25.3 μg
21%
Phytomenadione or phylloquinone
Boiled and Drained Balsam-pear , Pods have 25.263157894737 μg of Vitamin K per 100 calories, which is 21% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Balsam-pear , Pods
Calcium47.4 mg
4.74%
Boiled and Drained Balsam-pear , Pods have 47.368421052632 mg of Calcium per 100 calories, which is 4.74% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.17 mg
19.3%
Boiled and Drained Balsam-pear , Pods have 0.17368421052632 mg of Copper per 100 calories, which is 19.3% 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
Iron2 mg
25%
Boiled and Drained Balsam-pear , Pods have 2 mg of Iron per 100 calories, which is 25% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium84.2 mg
20%
Boiled and Drained Balsam-pear , Pods have 84.210526315789 mg of Magnesium per 100 calories, which is 20% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.45 mg
19.7%
Boiled and Drained Balsam-pear , Pods have 0.45263157894737 mg of Manganese per 100 calories, which is 19.7% 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
Phosphorus189 mg
27%
Boiled and Drained Balsam-pear , Pods have 189.47368421053 mg of Phosphorus per 100 calories, which is 27% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1679 mg
49.4%
Boiled and Drained Balsam-pear , Pods have 1678.9473684211 mg of Potassium per 100 calories, which is 49.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.05 μg
1.9%
Boiled and Drained Balsam-pear , Pods have 1.0526315789474 μg of Selenium per 100 calories, which is 1.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium31.6 mg
2.1%
Boiled and Drained Balsam-pear , Pods have 31.578947368421 mg of Sodium per 100 calories, which is 2.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.05 mg
37%
Boiled and Drained Balsam-pear , Pods have 4.0526315789474 mg of Zinc per 100 calories, which is 37% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water494 g
13.4%
Boiled and Drained Balsam-pear , Pods have 494.47368421053 g of Water per 100 calories, which is 13.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Boiled and Drained Balsam-pear , Pods:
Minerals in 100 calories of Boiled and Drained Balsam-pear , Pods:
Macronutrients in 100 calories of Boiled and Drained Balsam-pear , Pods:



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