Nutrients in 300 calories of Winged Bean Leaves

Raw Winged Bean Leaves (Psophocarpus tetragonolobus).

Weight per 300 Calories

Winged Bean Leaves

405g

Raw Winged Bean Leaves has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

26%

11%

63%

300 kcal ▼

Macro Nutrients

Winged Bean Leaves

Energy300 kcal

10.3%

Raw Winged Bean Leaves have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.46 g

4.6%

Raw Winged Bean Leaves have 4.4594594594595 g of Fat per 300 calories, which is 4.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.1 g

3.45%

Raw Winged Bean Leaves have 1.1027027027027 g of Saturated Fat per 300 calories, which is 3.45% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.11 g

6.6%

Raw Winged Bean Leaves have 0.10540540540541 g of Omega 3 per 300 calories, which is 6.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.76 g

4.46%

Raw Winged Bean Leaves have 0.75810810810811 g of Omega 6 per 300 calories, which is 4.46% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Winged Bean Leaves have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate57 g

44%

Raw Winged Bean Leaves have 57.162162162162 g of Carbohydrate per 300 calories, which is 44% 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

Protein23.7 g

42.4%

Raw Winged Bean Leaves have 23.716216216216 g of Protein per 300 calories, which is 42.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Winged Bean Leaves

Vitamin A1642 μg

182%

RAE, retinol activity equivalents

Raw Winged Bean Leaves have 1641.8918918919 μg of Vitamin A per 300 calories, which is 182% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B13.38 mg

281%

Thiamine

Raw Winged Bean Leaves have 3.377027027027 mg of Vitamin B1 per 300 calories, which is 281% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.44 mg

188%

Riboflavin

Raw Winged Bean Leaves have 2.4405405405405 mg of Vitamin B2 per 300 calories, which is 188% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B314 mg

88%

Niacin, nicotinic acid, niacinamide

Raw Winged Bean Leaves have 14.075675675676 mg of Vitamin B3 per 300 calories, which is 88% 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 Winged Bean Leaves have 0.55135135135135 mg of Vitamin B5 per 300 calories, which is 11% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.94 mg

72.3%

Pyridoxine

Raw Winged Bean Leaves have 0.94054054054054 mg of Vitamin B6 per 300 calories, which is 72.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B965 μg

16.2%

Folates and Folic Acid

Raw Winged Bean Leaves have 64.864864864865 μg of Vitamin B9 per 300 calories, which is 16.2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Winged Bean Leaves have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C182 mg

203%

Ascorbic acid

Raw Winged Bean Leaves have 182.43243243243 mg of Vitamin C per 300 calories, which is 203% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Winged Bean Leaves have 0 IU of Vitamin D per 300 calories, 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

Winged Bean Leaves

Calcium908 mg

91%

Raw Winged Bean Leaves have 908.10810810811 mg of Calcium per 300 calories, which is 91% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.85 mg

205%

Raw Winged Bean Leaves have 1.8486486486486 mg of Copper per 300 calories, which is 205% 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

Iron16.2 mg

203%

Raw Winged Bean Leaves have 16.216216216216 mg of Iron per 300 calories, which is 203% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium32.4 mg

7.72%

Raw Winged Bean Leaves have 32.432432432432 mg of Magnesium per 300 calories, which is 7.72% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.54 mg

241%

Raw Winged Bean Leaves have 5.5418918918919 mg of Manganese per 300 calories, which is 241% 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

Phosphorus255 mg

36.5%

Raw Winged Bean Leaves have 255.40540540541 mg of Phosphorus per 300 calories, which is 36.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium714 mg

21%

Raw Winged Bean Leaves have 713.51351351351 mg of Potassium per 300 calories, which is 21% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.65 μg

6.63%

Raw Winged Bean Leaves have 3.6486486486486 μg of Selenium per 300 calories, which is 6.63% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium36.5 mg

2.43%

Raw Winged Bean Leaves have 36.486486486486 mg of Sodium per 300 calories, which is 2.43% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.2 mg

47%

Raw Winged Bean Leaves have 5.1891891891892 mg of Zinc per 300 calories, which is 47% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water312 g

8.42%

Raw Winged Bean Leaves have 311.55405405405 g of Water per 300 calories, which is 8.42% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Winged Bean Leaves:

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

Minerals in 300 calories of Raw Winged Bean Leaves:

300 calories of Winged Bean Leaves has outstanding amounts of Calcium, Copper, Iron and Manganese.
It is an excellent source of Phosphorus, Potassium and Zinc.
It also has a good amount of Magnesium.
This vegetable has some Selenium and Sodium.

Macronutrients in 300 calories of Raw Winged Bean Leaves:

300 calories of Winged Bean Leaves is an excellent source of Carbohydrate and Protein.
It has some Fat, Saturated Fat, Omega 3 and Omega 6.

Compare Raw Winged Bean Leaves with:

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

Food Info

Nutrients in 300 calories of Winged Bean Leaves

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Winged Bean Leaves with: