Nutrients in 1 kilogram of Yambean

Raw Yambean (Pachyrhizus spp.).

Macros Ratio

Protein Fat Carbs

91%

1 kg ▼

Macro Nutrients

Yambean

Energy380 kcal

13%

Raw Yambean has 380 kcal of Energy per 1 kilogram, which is 13% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.9 g

0.93%

Raw Yambean has 0.9 g of Fat per 1 kilogram, which is 0.93% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.21 g

0.66%

Raw Yambean has 0.21 g of Saturated Fat per 1 kilogram, which is 0.66% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.14 g

8.75%

Raw Yambean has 0.14 g of Omega 3 per 1 kilogram, which is 8.75% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.29 g

1.7%

Raw Yambean has 0.29 g of Omega 6 per 1 kilogram, which is 1.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Yambean has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate88.2 g

68%

Raw Yambean has 88.2 g of Carbohydrate per 1 kilogram, which is 68% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars18 g

25%

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

Raw Yambean has 18 g of Sugars per 1 kilogram, which is 25% 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

Fiber49 g

129%

Raw Yambean has 49 g of Fiber per 1 kilogram, which is 129% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.2 g

13%

Raw Yambean has 7.2 g of Protein per 1 kilogram, which is 13% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yambean

Vitamin A10 μg

1.1%

RAE, retinol activity equivalents

Raw Yambean has 10 μg of Vitamin A per 1 kilogram, which is 1.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.2 mg

16.7%

Thiamine

Raw Yambean has 0.2 mg of Vitamin B1 per 1 kilogram, which is 16.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.29 mg

22.3%

Riboflavin

Raw Yambean has 0.29 mg of Vitamin B2 per 1 kilogram, which is 22.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32 mg

12.5%

Niacin, nicotinic acid, niacinamide

Raw Yambean has 2 mg of Vitamin B3 per 1 kilogram, which is 12.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.35 mg

27%

Pantothenic acid

Raw Yambean has 1.35 mg of Vitamin B5 per 1 kilogram, which is 27% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.42 mg

32.3%

Pyridoxine

Raw Yambean has 0.42 mg of Vitamin B6 per 1 kilogram, which is 32.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9120 μg

30%

Folates and Folic Acid

Raw Yambean has 120 μg of Vitamin B9 per 1 kilogram, which is 30% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C202 mg

224%

Ascorbic acid

Raw Yambean has 202 mg of Vitamin C per 1 kilogram, which is 224% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.6 mg

30.7%

Tocopherols and Tocotrienols

Raw Yambean has 4.6 mg of Vitamin E per 1 kilogram, which is 30.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3 μg

2.5%

Phytomenadione or phylloquinone

Raw Yambean has 3 μg of Vitamin K per 1 kilogram, which is 2.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Yambean

Calcium120 mg

12%

Raw Yambean has 120 mg of Calcium per 1 kilogram, which is 12% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.48 mg

53.3%

Raw Yambean has 0.48 mg of Copper per 1 kilogram, which is 53.3% 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

Iron6 mg

75%

Raw Yambean has 6 mg of Iron per 1 kilogram, which is 75% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium120 mg

28.6%

Raw Yambean has 120 mg of Magnesium per 1 kilogram, which is 28.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.6 mg

26%

Raw Yambean has 0.6 mg of Manganese per 1 kilogram, which is 26% 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

Phosphorus180 mg

25.7%

Raw Yambean has 180 mg of Phosphorus per 1 kilogram, which is 25.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1500 mg

44%

Raw Yambean has 1500 mg of Potassium per 1 kilogram, which is 44% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7 μg

12.7%

Raw Yambean has 7 μg of Selenium per 1 kilogram, which is 12.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium40 mg

2.67%

Raw Yambean has 40 mg of Sodium per 1 kilogram, which is 2.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.6 mg

14.5%

Raw Yambean has 1.6 mg of Zinc per 1 kilogram, which is 14.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water901 g

24.3%

Raw Yambean has 900.7 g of Water per 1 kilogram, which is 24.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Yambean :

1 kilogram of Yambean has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E.
It also has a good amount of Vitamin B1 and Vitamin B3.
This vegetable has some Vitamin K.
While 1 kilogram of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Yambean :

1 kilogram of Yambean is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium, Selenium and Zinc.
It also has some Sodium.

Macronutrients in 1 kilogram of Raw Yambean :

1 kilogram of Yambean has outstanding amounts of Fiber.
It is an excellent source of Carbohydrate and Sugars.
It also has a good amount of Omega 3 and Protein.
While 1 kilogram of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Raw Yambean with:

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

Food Info

Nutrients in 1 kilogram of Yambean

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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