Nutrients in 14 ounces of Yambean

Raw Yambean (Pachyrhizus spp.).

Macros Ratio

Protein Fat Carbs

91%

14 oz ▼

Macro Nutrients

Yambean

Energy151 kcal

5.2%

Raw Yambean has 150.81934 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%

Raw Yambean has 0.3572037 g of Fat per 14 ounces, which is 0.37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.083 g

0.26%

Raw Yambean has 0.08334753 g of Saturated Fat per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.056 g

3.47%

Raw Yambean has 0.05556502 g of Omega 3 per 14 ounces, which is 3.47% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.12 g

0.68%

Raw Yambean has 0.11509897 g of Omega 6 per 14 ounces, which is 0.68% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate35 g

27%

Raw Yambean has 35.0059626 g of Carbohydrate per 14 ounces, which is 27% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars7.14 g

9.85%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Yambean has 7.144074 g of Sugars per 14 ounces, which is 9.85% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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

No information available

Sucrose

No information available

Fiber19.4 g

51%

Raw Yambean has 19.447757 g of Fiber per 14 ounces, which is 51% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.86 g

5.1%

Raw Yambean has 2.8576296 g of Protein per 14 ounces, which is 5.1% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yambean

Vitamin A3.97 μg

0.44%

RAE, retinol activity equivalents

Raw Yambean has 3.96893 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
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Vitamin B10.079 mg

6.6%

Thiamine

Raw Yambean has 0.0793786 mg of Vitamin B1 per 14 ounces, which is 6.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.12 mg

8.85%

Riboflavin

Raw Yambean has 0.11509897 mg of Vitamin B2 per 14 ounces, which is 8.85% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.79 mg

4.96%

Niacin, nicotinic acid, niacinamide

Raw Yambean has 0.793786 mg of Vitamin B3 per 14 ounces, which is 4.96% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.54 mg

10.7%

Pantothenic acid

Raw Yambean has 0.53580555 mg of Vitamin B5 per 14 ounces, which is 10.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.17 mg

13%

Pyridoxine

Raw Yambean has 0.16669506 mg of Vitamin B6 per 14 ounces, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B947.6 μg

12%

Folates and Folic Acid

Raw Yambean has 47.62716 μg of Vitamin B9 per 14 ounces, which is 12% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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
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Vitamin C80 mg

89%

Ascorbic acid

Raw Yambean has 80.172386 mg of Vitamin C per 14 ounces, which is 89% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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
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Vitamin E1.83 mg

12%

Tocopherols and Tocotrienols

Raw Yambean has 1.8257078 mg of Vitamin E per 14 ounces, which is 12% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.2 μg

0.99%

Phytomenadione or phylloquinone

Raw Yambean has 1.190679 μg of Vitamin K per 14 ounces, which is 0.99% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Yambean

Calcium47.6 mg

4.76%

Raw Yambean has 47.62716 mg of Calcium per 14 ounces, which is 4.76% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.19 mg

21%

Raw Yambean has 0.19050864 mg of Copper per 14 ounces, which is 21% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron2.4 mg

29.8%

Raw Yambean has 2.381358 mg of Iron per 14 ounces, which is 29.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium47.6 mg

11.3%

Raw Yambean has 47.62716 mg of Magnesium per 14 ounces, which is 11.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.24 mg

10.4%

Raw Yambean has 0.2381358 mg of Manganese per 14 ounces, which is 10.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus71.4 mg

10.2%

Raw Yambean has 71.44074 mg of Phosphorus per 14 ounces, which is 10.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium595 mg

17.5%

Raw Yambean has 595.3395 mg of Potassium per 14 ounces, which is 17.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.78 μg

5.05%

Raw Yambean has 2.778251 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

1.06%

Raw Yambean has 15.87572 mg of Sodium per 14 ounces, which is 1.06% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.64 mg

5.77%

Raw Yambean has 0.6350288 mg of Zinc per 14 ounces, which is 5.77% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water357 g

9.66%

Raw Yambean has 357.4815251 g of Water per 14 ounces, which is 9.66% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Yambean :

14 ounces of Yambean has outstanding amounts of Vitamin C.
It has a good amount of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E.
It also has some Vitamin B1 and Vitamin B3.
While 14 ounces of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Yambean :

14 ounces of Yambean is an excellent source of Copper and Iron.
It has a good amount of 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 Raw Yambean :

14 ounces of Yambean is an excellent source of Carbohydrate and Fiber.
It has a good amount of Sugars.
It also has some Omega 3 and Protein.
It has no Fat, Saturated Fat and Omega 6.

Compare Raw Yambean with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Yambean

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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