Nutrients in 1 kilogram of Yardlong Beans

Raw Yardlong Beans (Vigna uniguiculata subsp. sesquipedalis).

Macros Ratio

Protein Fat Carbs

27%

70%

1 kg ▼

Macro Nutrients

Yardlong Beans

Energy3470 kcal

120%

Raw Yardlong Beans have 3470 kcal of Energy per 1 kilogram, which is 120% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat13 g

13.5%

Raw Yardlong Beans have 13.1 g of Fat per 1 kilogram, which is 13.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat3.4 g

10.6%

Raw Yardlong Beans have 3.39 g of Saturated Fat per 1 kilogram, which is 10.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 32.58 g

161%

Raw Yardlong Beans have 2.58 g of Omega 3 per 1 kilogram, which is 161% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.08 g

18%

Raw Yardlong Beans have 3.08 g of Omega 6 per 1 kilogram, which is 18% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate619 g

476%

Raw Yardlong Beans have 619.1 g of Carbohydrate per 1 kilogram, which is 476% 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

Fiber110 g

289%

Raw Yardlong Beans have 110 g of Fiber per 1 kilogram, which is 289% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein243 g

434%

Raw Yardlong Beans have 243.3 g of Protein per 1 kilogram, which is 434% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yardlong Beans

Vitamin A30 μg

3.33%

RAE, retinol activity equivalents

Raw Yardlong Beans have 30 μg of Vitamin A per 1 kilogram, which is 3.33% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B18.87 mg

739%

Thiamine

Raw Yardlong Beans have 8.87 mg of Vitamin B1 per 1 kilogram, which is 739% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.35 mg

181%

Riboflavin

Raw Yardlong Beans have 2.35 mg of Vitamin B2 per 1 kilogram, which is 181% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B321.6 mg

135%

Niacin, nicotinic acid, niacinamide

Raw Yardlong Beans have 21.58 mg of Vitamin B3 per 1 kilogram, which is 135% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B515.6 mg

312%

Pantothenic acid

Raw Yardlong Beans have 15.6 mg of Vitamin B5 per 1 kilogram, which is 312% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63.7 mg

285%

Pyridoxine

Raw Yardlong Beans have 3.71 mg of Vitamin B6 per 1 kilogram, which is 285% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B96580 μg

1645%

Folates and Folic Acid

Raw Yardlong Beans have 6580 μg of Vitamin B9 per 1 kilogram, which is 1645% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C16 mg

17.8%

Ascorbic acid

Raw Yardlong Beans have 16 mg of Vitamin C per 1 kilogram, which is 17.8% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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

Yardlong Beans

Calcium1380 mg

138%

Raw Yardlong Beans have 1380 mg of Calcium per 1 kilogram, which is 138% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper8.8 mg

977%

Raw Yardlong Beans have 8.79 mg of Copper per 1 kilogram, which is 977% 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

Iron86 mg

1076%

Raw Yardlong Beans have 86.1 mg of Iron per 1 kilogram, which is 1076% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium3380 mg

805%

Raw Yardlong Beans have 3380 mg of Magnesium per 1 kilogram, which is 805% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese16 mg

691%

Raw Yardlong Beans have 15.9 mg of Manganese per 1 kilogram, which is 691% 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

Phosphorus5590 mg

799%

Raw Yardlong Beans have 5590 mg of Phosphorus per 1 kilogram, which is 799% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium11570 mg

340%

Raw Yardlong Beans have 11570 mg of Potassium per 1 kilogram, which is 340% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium82 μg

149%

Raw Yardlong Beans have 82 μg of Selenium per 1 kilogram, which is 149% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium170 mg

11.3%

Raw Yardlong Beans have 170 mg of Sodium per 1 kilogram, which is 11.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc35 mg

318%

Raw Yardlong Beans have 35 mg of Zinc per 1 kilogram, which is 318% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water84.3 g

2.28%

Raw Yardlong Beans have 84.3 g of Water per 1 kilogram, which is 2.28% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Yardlong Beans:

1 kilogram of Yardlong Beans has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9.
It has a good amount of Vitamin C.
It also has some Vitamin A.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Yardlong Beans:

1 kilogram of Yardlong Beans has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc.
It has a good amount of Sodium.

Macronutrients in 1 kilogram of Raw Yardlong Beans:

1 kilogram of Yardlong Beans has outstanding amounts of Omega 3, Carbohydrate, Fiber and Protein.
It has a good amount of Fat, Saturated Fat and Omega 6.

Compare Raw Yardlong Beans with:

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

Food Info

Nutrients in 1 kilogram of Yardlong Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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