Nutrients in 1 pound of Yambean

Raw Yambean (Pachyrhizus spp.).

Macros Ratio

Protein Fat Carbs

91%

1 lb ▼

Macro Nutrients

Yambean

Energy172 kcal

5.94%

Raw Yambean has 172.36496 kcal of Energy per 1 pound, which is 5.94% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.41 g

0.42%

Raw Yambean has 0.4082328 g of Fat per 1 pound, which is 0.42% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.095 g

0.3%

Raw Yambean has 0.09525432 g of Saturated Fat per 1 pound, which is 0.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.064 g

3.97%

Raw Yambean has 0.06350288 g of Omega 3 per 1 pound, which is 3.97% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.13 g

0.77%

Raw Yambean has 0.13154168 g of Omega 6 per 1 pound, which is 0.77% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate40 g

30.8%

Raw Yambean has 40.0068144 g of Carbohydrate per 1 pound, which is 30.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars8.16 g

11.3%

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

Raw Yambean has 8.164656 g of Sugars per 1 pound, which is 11.3% 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

Fiber22.2 g

58.5%

Raw Yambean has 22.226008 g of Fiber per 1 pound, which is 58.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.27 g

5.83%

Raw Yambean has 3.2658624 g of Protein per 1 pound, which is 5.83% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yambean

Vitamin A4.54 μg

0.5%

RAE, retinol activity equivalents

Raw Yambean has 4.53592 μg of Vitamin A per 1 pound, which is 0.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.091 mg

7.56%

Thiamine

Raw Yambean has 0.0907184 mg of Vitamin B1 per 1 pound, which is 7.56% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

10%

Riboflavin

Raw Yambean has 0.13154168 mg of Vitamin B2 per 1 pound, which is 10% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.91 mg

5.67%

Niacin, nicotinic acid, niacinamide

Raw Yambean has 0.907184 mg of Vitamin B3 per 1 pound, which is 5.67% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.61 mg

12.2%

Pantothenic acid

Raw Yambean has 0.6123492 mg of Vitamin B5 per 1 pound, which is 12.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.19 mg

14.7%

Pyridoxine

Raw Yambean has 0.19050864 mg of Vitamin B6 per 1 pound, which is 14.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B954.4 μg

13.6%

Folates and Folic Acid

Raw Yambean has 54.43104 μg of Vitamin B9 per 1 pound, which is 13.6% 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 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C92 mg

102%

Ascorbic acid

Raw Yambean has 91.625584 mg of Vitamin C per 1 pound, which is 102% 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 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.1 mg

14%

Tocopherols and Tocotrienols

Raw Yambean has 2.0865232 mg of Vitamin E per 1 pound, which is 14% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.36 μg

1.13%

Phytomenadione or phylloquinone

Raw Yambean has 1.360776 μg of Vitamin K per 1 pound, which is 1.13% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Yambean

Calcium54.4 mg

5.44%

Raw Yambean has 54.43104 mg of Calcium per 1 pound, which is 5.44% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.22 mg

24%

Raw Yambean has 0.21772416 mg of Copper per 1 pound, which is 24% 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

Iron2.72 mg

34%

Raw Yambean has 2.721552 mg of Iron per 1 pound, which is 34% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium54.4 mg

13%

Raw Yambean has 54.43104 mg of Magnesium per 1 pound, which is 13% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.27 mg

12%

Raw Yambean has 0.2721552 mg of Manganese per 1 pound, which is 12% 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

Phosphorus81.6 mg

11.7%

Raw Yambean has 81.64656 mg of Phosphorus per 1 pound, which is 11.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium680 mg

20%

Raw Yambean has 680.388 mg of Potassium per 1 pound, which is 20% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.18 μg

5.77%

Raw Yambean has 3.175144 μg of Selenium per 1 pound, which is 5.77% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium18 mg

1.2%

Raw Yambean has 18.14368 mg of Sodium per 1 pound, which is 1.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.73 mg

6.6%

Raw Yambean has 0.7257472 mg of Zinc per 1 pound, which is 6.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water409 g

11%

Raw Yambean has 408.5503144 g of Water per 1 pound, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Yambean :

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

Minerals in 1 pound of Raw Yambean :

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

Macronutrients in 1 pound of Raw Yambean :

1 pound 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.
While 1 pound of product has trace amounts of Omega 6, it has no Fat and Saturated Fat.

Compare Raw Yambean with:

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

Food Info

Nutrients in 1 pound of Yambean

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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