Nutrients in 1 kilogram of Yardlong Bean

Raw Yardlong Bean (Vigna unguiculata subsp. sesquipedalis).

Macros Ratio

Protein Fat Carbs

23%

70%

1 kg ▼

Macro Nutrients

Yardlong Bean

Energy470 kcal

16.2%

Raw Yardlong Bean has 470 kcal of Energy per 1 kilogram, which is 16.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4 g

4.12%

Raw Yardlong Bean has 4 g of Fat per 1 kilogram, which is 4.12% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.05 g

3.3%

Raw Yardlong Bean has 1.05 g of Saturated Fat per 1 kilogram, which is 3.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.7 g

43.8%

Raw Yardlong Bean has 0.7 g of Omega 3 per 1 kilogram, which is 43.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.96 g

5.65%

Raw Yardlong Bean has 0.96 g of Omega 6 per 1 kilogram, which is 5.65% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Yardlong Bean 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

Carbohydrate83.5 g

64.2%

Raw Yardlong Bean has 83.5 g of Carbohydrate per 1 kilogram, which is 64.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber

No information available

Protein28 g

50%

Raw Yardlong Bean has 28 g of Protein per 1 kilogram, which is 50% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yardlong Bean

Vitamin A430 μg

47.8%

RAE, retinol activity equivalents

Raw Yardlong Bean has 430 μg of Vitamin A per 1 kilogram, which is 47.8% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.07 mg

89%

Thiamine

Raw Yardlong Bean has 1.07 mg of Vitamin B1 per 1 kilogram, which is 89% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.1 mg

84.6%

Riboflavin

Raw Yardlong Bean has 1.1 mg of Vitamin B2 per 1 kilogram, which is 84.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.1 mg

25.6%

Niacin, nicotinic acid, niacinamide

Raw Yardlong Bean has 4.1 mg of Vitamin B3 per 1 kilogram, which is 25.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.55 mg

11%

Pantothenic acid

Raw Yardlong Bean has 0.55 mg of Vitamin B5 per 1 kilogram, which is 11% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.24 mg

18.5%

Pyridoxine

Raw Yardlong Bean has 0.24 mg of Vitamin B6 per 1 kilogram, which is 18.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9620 μg

155%

Folates and Folic Acid

Raw Yardlong Bean has 620 μg of Vitamin B9 per 1 kilogram, which is 155% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Yardlong Bean 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 C188 mg

209%

Ascorbic acid

Raw Yardlong Bean has 188 mg of Vitamin C per 1 kilogram, which is 209% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Yardlong Bean 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Yardlong Bean

Calcium500 mg

50%

Raw Yardlong Bean has 500 mg of Calcium per 1 kilogram, which is 50% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.48 mg

53.3%

Raw Yardlong Bean 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

Iron4.7 mg

58.8%

Raw Yardlong Bean has 4.7 mg of Iron per 1 kilogram, which is 58.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium440 mg

105%

Raw Yardlong Bean has 440 mg of Magnesium per 1 kilogram, which is 105% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.05 mg

89%

Raw Yardlong Bean has 2.05 mg of Manganese per 1 kilogram, which is 89% 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

Phosphorus590 mg

84.3%

Raw Yardlong Bean has 590 mg of Phosphorus per 1 kilogram, which is 84.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2400 mg

70.6%

Raw Yardlong Bean has 2400 mg of Potassium per 1 kilogram, which is 70.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium15 μg

27.3%

Raw Yardlong Bean has 15 μg of Selenium per 1 kilogram, which is 27.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium40 mg

2.67%

Raw Yardlong Bean 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

Zinc3.7 mg

33.6%

Raw Yardlong Bean has 3.7 mg of Zinc per 1 kilogram, which is 33.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water879 g

23.7%

Raw Yardlong Bean has 878.5 g of Water per 1 kilogram, which is 23.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Yardlong Bean:

1 kilogram of Yardlong Bean has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C.
It is an excellent source of Vitamin A and Vitamin B3.
It also has a good amount of Vitamin B5 and Vitamin B6.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Yardlong Bean:

1 kilogram of Yardlong Bean has outstanding amounts of Magnesium, Manganese and Phosphorus.
It is an excellent source of Calcium, Copper, Iron, Potassium, Selenium and Zinc.
It also has some Sodium.

Macronutrients in 1 kilogram of Raw Yardlong Bean:

1 kilogram of Yardlong Bean is an excellent source of Omega 3, Carbohydrate and Protein.
It has some Fat, Saturated Fat and Omega 6.

Compare Raw Yardlong Bean with:

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

Food Info

Nutrients in 1 kilogram of Yardlong Bean

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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