Nutritional Information for Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt
1.000 cup (1/2" pieces) , 0.500 cup (1/2" pieces)
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 cup (1/2" pieces) 124.0 grams |
Max fiber at 32 servings. |
| Protein | 1.04 g |
1.86% |
60% |
| Total lipid (fat) | 0.22 g |
0.73% |
24% |
| Carbohydrate, by difference | 5.36 g |
1.79% |
58% |
| Energy (Calories) | 23.56 kcal |
1.18% |
38% |
| Fiber, total dietary | 2.48 g |
6.53% |
211% |
| Calcium, Ca | 11.16 mg |
1.12% |
36% |
| Iron, Fe | 0.47 mg |
5.88% |
190% |
| Magnesium, Mg | 19.84 mg |
4.96% |
160% |
| Phosphorus, P | 44.64 mg |
6.38% |
206% |
| Potassium, K | 395.56 mg |
8.42% |
271% |
| Sodium, Na | 7.44 mg |
0.5% |
16% |
| Zinc, Zn | 0.95 mg |
8.64% |
279% |
| Manganese, Mn | 0.11 mg |
4.78% |
154% |
| Selenium, Se | 0.25 mcg |
0.45% |
15% |
| Vitamin A, IU | 140.12 IU |
4.67% |
151% |
| Vitamin E (alpha-tocopherol) | 0.17 mg |
1.13% |
37% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 40.92 mg |
45.47% |
1467% |
| Thiamin | 0.06 mg |
5% |
161% |
| Riboflavin | 0.07 mg |
5.38% |
174% |
| Niacin | 0.35 mg |
2.19% |
71% |
| Pantothenic acid | 0.24 mg |
4.8% |
155% |
| Vitamin B-6 | 0.05 mg |
3.85% |
124% |
| Folate, total | 63.24 mcg |
15.81% |
510% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 13.39 mg |
2.43% |
79% |
| Vitamin K (phylloquinone) | 5.95 mcg |
4.96% |
160% |
| Omega 6 | 0.10 g |
0.64% |
21% |
| Omega 3 | 0.00 g |
0% |
0% |
| Ash | 0.88 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 116.50 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 97.96 kJ |
|
|
| Sugars, total | 2.42 g |
|
|
| Copper, Cu | 0.04 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 7.44 mcg_RAE |
|
|
| Carotene, beta | 84.32 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 1640.52 mcg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 63.24 mcg |
|
|
| Folate, DFE | 63.24 mcg_DFE |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.02 g |
|
|
| Fatty acids, total monounsaturated | 0.04 g |
|
|
| Fatty acids, total polyunsaturated | 0.10 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 0.500 cup (1/2" pieces) 62.0 grams |
Max fiber at 64 servings. |
| Protein | 0.52 g |
0.93% |
60% |
| Total lipid (fat) | 0.11 g |
0.37% |
24% |
| Carbohydrate, by difference | 2.68 g |
0.89% |
58% |
| Energy (Calories) | 11.78 kcal |
0.59% |
38% |
| Fiber, total dietary | 1.24 g |
3.26% |
211% |
| Calcium, Ca | 5.58 mg |
0.56% |
36% |
| Iron, Fe | 0.24 mg |
3% |
194% |
| Magnesium, Mg | 9.92 mg |
2.48% |
160% |
| Phosphorus, P | 22.32 mg |
3.19% |
206% |
| Potassium, K | 197.78 mg |
4.21% |
271% |
| Sodium, Na | 3.72 mg |
0.25% |
16% |
| Zinc, Zn | 0.48 mg |
4.36% |
282% |
| Manganese, Mn | 0.05 mg |
2.17% |
140% |
| Selenium, Se | 0.12 mcg |
0.22% |
14% |
| Vitamin A, IU | 70.06 IU |
2.34% |
151% |
| Vitamin E (alpha-tocopherol) | 0.09 mg |
0.6% |
39% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 20.46 mg |
22.73% |
1467% |
| Thiamin | 0.03 mg |
2.5% |
161% |
| Riboflavin | 0.03 mg |
2.31% |
149% |
| Niacin | 0.17 mg |
1.06% |
69% |
| Pantothenic acid | 0.12 mg |
2.4% |
155% |
| Vitamin B-6 | 0.03 mg |
2.31% |
149% |
| Folate, total | 31.62 mcg |
7.91% |
510% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 6.70 mg |
1.22% |
79% |
| Vitamin K (phylloquinone) | 2.98 mcg |
2.48% |
160% |
| Omega 6 | 0.05 g |
0.32% |
21% |
| Omega 3 | 0.00 g |
0% |
0% |
| Ash | 0.44 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 58.25 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 48.98 kJ |
|
|
| Sugars, total | 1.21 g |
|
|
| Copper, Cu | 0.02 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 3.72 mcg_RAE |
|
|
| Carotene, beta | 42.16 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 820.26 mcg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 31.62 mcg |
|
|
| Folate, DFE | 31.62 mcg_DFE |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.01 g |
|
|
| Fatty acids, total monounsaturated | 0.02 g |
|
|
| Fatty acids, total polyunsaturated | 0.05 g |
|
|