Nutrients in 1 kilogram of Boiled Yardlong Beans

Yardlong beans, mature seeds, cooked, boiled, without salt.

Macros Ratio

Protein Fat Carbs

27%

70%

1 kg ▼

Macro Nutrients

Boiled Yardlong Beans

Energy1180 kcal

40.7%

Boiled Yardlong Beans have 1180 kcal of Energy per 1 kilogram, which is 40.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.5 g

4.64%

Boiled Yardlong Beans have 4.5 g of Fat per 1 kilogram, which is 4.64% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.16 g

3.63%

Boiled Yardlong Beans have 1.16 g of Saturated Fat per 1 kilogram, which is 3.63% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.88 g

55%

Boiled Yardlong Beans have 0.88 g of Omega 3 per 1 kilogram, which is 55% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.05 g

6.18%

Boiled Yardlong Beans have 1.05 g of Omega 6 per 1 kilogram, which is 6.18% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Yardlong Beans have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate211 g

162%

Boiled Yardlong Beans have 210.9 g of Carbohydrate per 1 kilogram, which is 162% 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

Fiber38 g

100%

Boiled Yardlong Beans have 38 g of Fiber per 1 kilogram, which is 100% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein83 g

148%

Boiled Yardlong Beans have 82.9 g of Protein per 1 kilogram, which is 148% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Yardlong Beans

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled Yardlong Beans have 0 μg of Vitamin A per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12.12 mg

177%

Thiamine

Boiled Yardlong Beans have 2.12 mg of Vitamin B1 per 1 kilogram, which is 177% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.64 mg

49.2%

Riboflavin

Boiled Yardlong Beans have 0.64 mg of Vitamin B2 per 1 kilogram, which is 49.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.5 mg

34.4%

Niacin, nicotinic acid, niacinamide

Boiled Yardlong Beans have 5.51 mg of Vitamin B3 per 1 kilogram, which is 34.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.98 mg

79.6%

Pantothenic acid

Boiled Yardlong Beans have 3.98 mg of Vitamin B5 per 1 kilogram, which is 79.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.95 mg

73%

Pyridoxine

Boiled Yardlong Beans have 0.95 mg of Vitamin B6 per 1 kilogram, which is 73% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91460 μg

365%

Folates and Folic Acid

Boiled Yardlong Beans have 1460 μg of Vitamin B9 per 1 kilogram, which is 365% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Yardlong Beans have 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 C4 mg

4.44%

Ascorbic acid

Boiled Yardlong Beans have 4 mg of Vitamin C per 1 kilogram, which is 4.44% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Yardlong Beans have 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

Boiled Yardlong Beans

Calcium420 mg

42%

Boiled Yardlong Beans have 420 mg of Calcium per 1 kilogram, which is 42% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.25 mg

250%

Boiled Yardlong Beans have 2.25 mg of Copper per 1 kilogram, which is 250% 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

Iron26.4 mg

330%

Boiled Yardlong Beans have 26.4 mg of Iron per 1 kilogram, which is 330% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium980 mg

233%

Boiled Yardlong Beans have 980 mg of Magnesium per 1 kilogram, which is 233% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.87 mg

212%

Boiled Yardlong Beans have 4.87 mg of Manganese per 1 kilogram, which is 212% 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

Phosphorus1810 mg

259%

Boiled Yardlong Beans have 1810 mg of Phosphorus per 1 kilogram, which is 259% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3150 mg

93%

Boiled Yardlong Beans have 3150 mg of Potassium per 1 kilogram, which is 93% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium28 μg

51%

Boiled Yardlong Beans have 28 μg of Selenium per 1 kilogram, which is 51% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium50 mg

3.33%

Boiled Yardlong Beans have 50 mg of Sodium per 1 kilogram, which is 3.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc11 mg

98%

Boiled Yardlong Beans have 10.8 mg of Zinc per 1 kilogram, which is 98% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water688 g

18.6%

Boiled Yardlong Beans have 688 g of Water per 1 kilogram, which is 18.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Boiled Yardlong Beans:

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

Minerals in 1 kilogram of Boiled Yardlong Beans:

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

Macronutrients in 1 kilogram of Boiled Yardlong Beans:

1 kilogram of Boiled Yardlong Beans has outstanding amounts of Carbohydrate, Fiber and Protein.
It is an excellent source of Omega 3.
It also has some Fat, Saturated Fat and Omega 6.

Compare Boiled Yardlong Beans with:

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

Food Info

Nutrients in 1 kilogram of Boiled Yardlong Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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