Balsam-pear (bitter gourd), pods, raw 168393

Nutrient	amount		RDI	%	ranking
Ash	1.1	G			4044
Calcium, Ca	19	MG	1300	1.5%	3787
Carbohydrate, by difference	3.7	G			4487
Carotene, alpha	185	UG			120
Carotene, beta	190	UG			533
Cholesterol	0	MG
Copper, Cu	0.034	MG	0.9	3.8%	6017
Energy	71	kJ			7401
Energy	17	KCAL			7396
Fatty acids, total trans	0	G
Fiber, total dietary	2.8	G			1382
Folate, DFE	72	UG			1023
Folate, total	72	UG			917
Folic acid	0	UG
Iron, Fe	0.43	MG	18	2.4%	5883
Lutein + zeaxanthin	170	UG			485
Magnesium, Mg	17	MG	420	4%	4668
Manganese, Mn	0.089	MG	2.3	3.9%	3042
Niacin	0.4	MG	16	2.5%	5690
Pantothenic acid	0.212	MG	5	4.2%	4571
Phosphorus, P	31	MG	1250	2.5%	5902
Potassium, K	296	MG	3400	8.7%	2645
Protein	1	G			6391
Retinol	0	UG
Riboflavin	0.04	MG	1.3	3.1%	5865
Selenium, Se	0.2	UG	55	0.4%	6019
Sodium, Na	5	MG	1500	0.3%	6565
Thiamin	0.04	MG	1.2	3.3%	5287
Total lipid (fat)	0.17	G			6723
Vitamin A, IU	471	IU			1087
Vitamin A, RAE	24	UG	900	2.7%	1765
Vitamin B-12	0	UG	2.4	0%
Vitamin B-6	0.043	MG	1.7	2.5%	5626
Vitamin B-9 (Folate, food)	72	UG	400	18%	468
Vitamin C	84	MG	90	93.3%	95
Vitamin D (D2 + D3)	0	UG
Vitamin D (D2 + D3), International Units	0	IU
Water	94.03	G			239
Zinc, Zn	0.8	MG	11	7.3%	4025

(click on the chart to show RDI graph)

note: All nutrient measurements shown are per 100 grams (about 3 1/2 ounces) of the selected food item.