Nutrients in 300 calories of Boiled Winged Beans

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

Weight per 300 Calories

Boiled Winged Beans

204g

Boiled Winged Beans has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

27%

34%

39%

300 kcal ▼

Macro Nutrients

Boiled Winged Beans

Energy300 kcal

10.3%

Boiled 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

Fat12 g

12.3%

Boiled Winged Beans have 11.918367346939 g of Fat per 300 calories, which is 12.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.7 g

5.26%

Boiled Winged Beans have 1.6836734693878 g of Saturated Fat per 300 calories, which is 5.26% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.19 g

12%

Boiled Winged Beans have 0.19183673469388 g of Omega 3 per 300 calories, which is 12% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.97 g

17.5%

Boiled Winged Beans have 2.9734693877551 g of Omega 6 per 300 calories, which is 17.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled 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

Carbohydrate30.5 g

23.5%

Boiled Winged Beans have 30.489795918367 g of Carbohydrate per 300 calories, which is 23.5% 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

Protein21.7 g

38.7%

Boiled Winged Beans have 21.673469387755 g of Protein per 300 calories, which is 38.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Winged Beans

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled Winged Beans have 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.6 mg

50%

Thiamine

Boiled Winged Beans have 0.60204081632653 mg of Vitamin B1 per 300 calories, which is 50% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.26 mg

20.3%

Riboflavin

Boiled Winged Beans have 0.26326530612245 mg of Vitamin B2 per 300 calories, which is 20.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.7 mg

10.6%

Niacin, nicotinic acid, niacinamide

Boiled Winged Beans have 1.6938775510204 mg of Vitamin B3 per 300 calories, which is 10.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.32 mg

6.37%

Pantothenic acid

Boiled Winged Beans have 0.31836734693878 mg of Vitamin B5 per 300 calories, which is 6.37% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.096 mg

7.38%

Pyridoxine

Boiled Winged Beans have 0.095918367346939 mg of Vitamin B6 per 300 calories, which is 7.38% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B920.4 μg

5.1%

Folates and Folic Acid

Boiled Winged Beans have 20.408163265306 μg of Vitamin B9 per 300 calories, which is 5.1% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled 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 C0 mg

Ascorbic acid

Boiled Winged Beans have 0 mg of Vitamin C per 300 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled 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

Boiled Winged Beans

Calcium290 mg

29%

Boiled Winged Beans have 289.79591836735 mg of Calcium per 300 calories, which is 29% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.58 mg

175%

Boiled Winged Beans have 1.5775510204082 mg of Copper per 300 calories, which is 175% 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

Iron8.84 mg

110%

Boiled Winged Beans have 8.8367346938776 mg of Iron per 300 calories, which is 110% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium110 mg

26.2%

Boiled Winged Beans have 110.20408163265 mg of Magnesium per 300 calories, which is 26.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.45 mg

106%

Boiled Winged Beans have 2.4469387755102 mg of Manganese per 300 calories, which is 106% 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

Phosphorus312 mg

44.6%

Boiled Winged Beans have 312.24489795918 mg of Phosphorus per 300 calories, which is 44.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium571 mg

17%

Boiled Winged Beans have 571.42857142857 mg of Potassium per 300 calories, which is 17% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.9 μg

10.8%

Boiled Winged Beans have 5.9183673469388 μg of Selenium per 300 calories, which is 10.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium26.5 mg

1.77%

Boiled Winged Beans have 26.530612244898 mg of Sodium per 300 calories, which is 1.77% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.94 mg

26.7%

Boiled Winged Beans have 2.9387755102041 mg of Zinc per 300 calories, which is 26.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water137 g

3.7%

Boiled Winged Beans have 137.12244897959 g of Water per 300 calories, which is 3.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled Winged Beans:

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

Minerals in 300 calories of Boiled Winged Beans:

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

Macronutrients in 300 calories of Boiled Winged Beans:

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

Compare Boiled Winged Beans with:

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

Food Info

Nutrients in 300 calories of Boiled Winged Beans

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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