Zinc in Balsam-pear (bitter gourd), leafy tips, raw

0.3 mg

3% of the RDA for adult men (11 mg) , 4% of the RDA for adult women (8 mg) · UL: 7 mg

Also high in Vitamin C > 97% Vitamin B6 > 96% Potassium > 94% Full food profile

All tracked nutrients in this food

Nutrient Per 100g Percentile
Vitamins
Vitamin C 88.0 mg
> 97%
Vitamin B6 0.8 mg
> 96%
Folate 128.0 µg
> 90%
Riboflavin (B2) 0.4 mg
> 87%
Thiamine (B1) 0.2 mg
> 72%
Minerals
Potassium 608.0 mg
> 94%
Magnesium 85.0 mg
> 91%
Manganese 0.5 mg
> 83%
Copper 0.2 mg
> 80%
Calcium 84.0 mg
> 78%
Iron 2.0 mg
> 66%

Top sources of Zinc

Mollusks, oyster, eastern, canned 91.0 mg Mollusks, oyster, eastern, cooked, breaded and fried 87.1 mg Mollusks, oyster, eastern, wild, cooked, moist heat 78.6 mg Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 64.3 mg Mollusks, oyster, eastern, wild, cooked, dry heat 61.0 mg Mollusks, oyster, eastern, farmed, cooked, dry heat 45.1 mg Mollusks, oyster, eastern, wild, raw 39.3 mg Mollusks, oyster, eastern, farmed, raw 37.9 mg Mollusks, oyster, Pacific, cooked, moist heat 33.2 mg Incaparina, dry mix (corn and soy flours), unprepared 23.0 mg
See full Zinc rankings Vegetables rankings
Zinc in foods Balsam-pear (bitter gourd), leafy tips, raw Per 100g · USDA FoodData Central