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Nutrients in 14 ounces of Boiled Yambean

Boiled and Drained Yambean .
boiledwholecooked

Macros Ratio

ProteinsFatsCarbs
7%
2%
91%
14 oz ▼

Macro Nutrients

Boiled Yambean
Energy151 kcal
5.2%
Boiled and Drained Yambean has 151 kcal of Energy per 14 ounces, which is 5.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.36 g
0.37%
Boiled and Drained Yambean has 0.36 g of Fat per 14 ounces, which is 0.37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein2.86 g
5.1%
Boiled and Drained Yambean has 2.86 g of Protein per 14 ounces, which is 5.1% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate35 g
27%
Boiled and Drained Yambean has 35 g of Carbohydrate per 14 ounces, which is 27% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
No information available
Fiber
NA
No information available
Cholesterol0 mg
0%
Boiled and Drained Yambean has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Saturated Fat
NA
No information available
Omega 3
NA
No information available
Omega 6
NA
No information available
Water357 g
9.65%
Boiled and Drained Yambean has 357 g of Water per 14 ounces, which is 9.65% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Boiled Yambean
Vitamin A3.97 μg
0.44%
Boiled and Drained Yambean has 3.97 μg of Vitamin A per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.07 mg
5.83%
Boiled and Drained Yambean has 0.07 mg of Thiamine per 14 ounces, which is 5.83% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.11 mg
8.46%
Boiled and Drained Yambean has 0.11 mg of Vitamin B2 per 14 ounces, which is 8.46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B30.75 mg
4.7%
Boiled and Drained Yambean has 0.75 mg of Vitamin B3 per 14 ounces, which is 4.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.16 mg
12%
Boiled and Drained Yambean has 0.16 mg of Vitamin B6 per 14 ounces, which is 12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Boiled and Drained Yambean has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C56 mg
62%
Boiled and Drained Yambean has 56 mg of Vitamin C per 14 ounces, which is 62% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Boiled and Drained Yambean has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E
NA
No information available
Vitamin K
NA
No information available
Folate32 μg
7.95%
Boiled and Drained Yambean has 31.8 μg of Folate per 14 ounces, which is 7.95% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Boiled Yambean
Calcium43.7 mg
4.37%
Boiled and Drained Yambean has 43.7 mg of Calcium per 14 ounces, which is 4.37% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.18 mg
20%
Boiled and Drained Yambean has 0.18 mg of Copper per 14 ounces, which is 20% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron2.26 mg
28%
Boiled and Drained Yambean has 2.26 mg of Iron per 14 ounces, which is 28% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium43.7 mg
10%
Boiled and Drained Yambean has 43.7 mg of Magnesium per 14 ounces, which is 10% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.23 mg
10%
Boiled and Drained Yambean has 0.23 mg of Manganese per 14 ounces, which is 10% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus63.5 mg
9.07%
Boiled and Drained Yambean has 63.5 mg of Phosphorus per 14 ounces, which is 9.07% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium536 mg
15.8%
Boiled and Drained Yambean has 536 mg of Potassium per 14 ounces, which is 15.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.78 μg
5.05%
Boiled and Drained Yambean has 2.78 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium16 mg
1.07%
Boiled and Drained Yambean has 16 mg of Sodium per 14 ounces, which is 1.07% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.6 mg
5.45%
Boiled and Drained Yambean has 0.6 mg of Zinc per 14 ounces, which is 5.45% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 14 ounces of Boiled and Drained Yambean :
14 ounces of Boiled Yambean is an excellent source of Vitamin C. It has a good amount of Vitamin B2, Vitamin B6 and Folate. It also has some Thiamine and Vitamin B3. It has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 14 ounces of Boiled and Drained Yambean :
14 ounces of Boiled Yambean is an excellent source of Iron. It has a good amount of Copper, Magnesium, Manganese, Phosphorus and Potassium. It also has some Calcium, Selenium and Zinc. The product has trace amounts of Sodium.
Macronutrients in 14 ounces of Boiled and Drained Yambean :
14 ounces of Boiled Yambean is an excellent source of Carbohydrate. It has some Protein. It has no Fat.



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