Nutrients in 300 calories of Young Winged Beans

Raw Young Winged Beans (Psophocarpus tetragonolobus).

Weight per 300 Calories

Young Winged Beans

612g

Raw Young Winged Beans has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

53%

15%

32%

300 kcal ▼

Macro Nutrients

Young Winged Beans

Energy300 kcal

10.3%

Raw Young Winged Beans 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

Fat5.33 g

5.5%

Raw Young Winged Beans have 5.3265306122449 g of Fat per 300 calories, which is 5.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.46 g

4.55%

Raw Young Winged Beans have 1.4571428571429 g of Saturated Fat per 300 calories, which is 4.55% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.14 g

8.8%

Raw Young Winged Beans have 0.14081632653061 g of Omega 3 per 300 calories, which is 8.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61 g

5.9%

Raw Young Winged Beans have 1.0040816326531 g of Omega 6 per 300 calories, which is 5.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Young Winged Beans 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

Carbohydrate26.4 g

20.3%

Raw Young Winged Beans have 26.387755102041 g of Carbohydrate per 300 calories, which is 20.3% 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

Protein42.6 g

76%

Raw Young Winged Beans have 42.551020408163 g of Protein per 300 calories, which is 76% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Young Winged Beans

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.86 mg

71.4%

Thiamine

Raw Young Winged Beans have 0.85714285714286 mg of Vitamin B1 per 300 calories, which is 71.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.61 mg

47%

Riboflavin

Raw Young Winged Beans have 0.61224489795918 mg of Vitamin B2 per 300 calories, which is 47% 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

Raw Young Winged Beans have 5.5102040816327 mg of Vitamin B3 per 300 calories, which is 34.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.36 mg

7.22%

Pantothenic acid

Raw Young Winged Beans have 0.36122448979592 mg of Vitamin B5 per 300 calories, which is 7.22% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.69 mg

53.2%

Pyridoxine

Raw Young Winged Beans have 0.69183673469388 mg of Vitamin B6 per 300 calories, which is 53.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9404 μg

101%

Folates and Folic Acid

Raw Young Winged Beans have 404.08163265306 μg of Vitamin B9 per 300 calories, which is 101% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Young Winged Beans 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 C112 mg

124%

Ascorbic acid

Raw Young Winged Beans have 112.04081632653 mg of Vitamin C per 300 calories, which is 124% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Young Winged Beans 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

Young Winged Beans

Calcium514 mg

51.4%

Raw Young Winged Beans have 514.28571428571 mg of Calcium per 300 calories, which is 51.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.31 mg

34.7%

Raw Young Winged Beans have 0.31224489795918 mg of Copper per 300 calories, which is 34.7% 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

Iron9.2 mg

115%

Raw Young Winged Beans have 9.1836734693878 mg of Iron per 300 calories, which is 115% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium208 mg

49.6%

Raw Young Winged Beans have 208.16326530612 mg of Magnesium per 300 calories, which is 49.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.33 mg

58%

Raw Young Winged Beans have 1.334693877551 mg of Manganese per 300 calories, which is 58% 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

Phosphorus227 mg

32.4%

Raw Young Winged Beans have 226.5306122449 mg of Phosphorus per 300 calories, which is 32.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1365 mg

40%

Raw Young Winged Beans have 1365.306122449 mg of Potassium per 300 calories, which is 40% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9.2 μg

16.7%

Raw Young Winged Beans have 9.1836734693878 μg of Selenium per 300 calories, which is 16.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium24.5 mg

1.63%

Raw Young Winged Beans have 24.489795918367 mg of Sodium per 300 calories, which is 1.63% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.4 mg

21.7%

Raw Young Winged Beans have 2.3877551020408 mg of Zinc per 300 calories, which is 21.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water533 g

14.4%

Raw Young Winged Beans have 532.89795918367 g of Water per 300 calories, which is 14.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Young Winged Beans:

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

Minerals in 300 calories of Raw Young Winged Beans:

300 calories of Young Winged Beans has outstanding amounts of Iron.
It is an excellent source of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It also has a good amount of Selenium.
The product has trace amounts of Sodium.

Macronutrients in 300 calories of Raw Young Winged Beans:

300 calories of Young Winged Beans is an excellent source of Carbohydrate and Protein.
It has a good amount of Omega 3.
It also has some Fat, Saturated Fat and Omega 6.

Compare Raw Young Winged Beans with:

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

Food Info

Nutrients in 300 calories of Young Winged Beans

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Young Winged Beans with: