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Nutrients in 300 calories of Boiled Yambean

Boiled and Drained Yambean .

Weight per 300 Calories

Boiled Yambean
790g

Boiled and Drained Yambean has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
7%
2%
91%
300 kcal ▼

Macro Nutrients

Boiled Yambean
Energy300 kcal
10.3%
Boiled and Drained Yambean has 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
Fat0.71 g
0.73%
Boiled and Drained Yambean has 0.71052631578947 g of Fat per 300 calories, which is 0.73% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat
NA
No information available
Omega 3
NA
No information available
Omega 6
NA
No information available
Cholesterol0 mg
0%
Boiled and Drained Yambean has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate69.6 g
53.6%
Boiled and Drained Yambean has 69.631578947368 g of Carbohydrate per 300 calories, which is 53.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber
NA
No information available
Protein5.7 g
10%
Boiled and Drained Yambean has 5.6842105263158 g of Protein per 300 calories, which is 10% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Yambean
Vitamin A7.9 μg
0.88%
RAE, retinol activity equivalents
Boiled and Drained Yambean has 7.8947368421053 μg of Vitamin A per 300 calories, which is 0.88% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.13 mg
11%
Thiamine
Boiled and Drained Yambean has 0.13421052631579 mg of Vitamin B1 per 300 calories, which is 11% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg
17%
Riboflavin
Boiled and Drained Yambean has 0.22105263157895 mg of Vitamin B2 per 300 calories, which is 17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.5 mg
9.38%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Yambean has 1.5 mg of Vitamin B3 per 300 calories, which is 9.38% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.96 mg
19%
Pantothenic acid
Boiled and Drained Yambean has 0.95526315789474 mg of Vitamin B5 per 300 calories, which is 19% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.32 mg
24.3%
Pyridoxine
Boiled and Drained Yambean has 0.31578947368421 mg of Vitamin B6 per 300 calories, which is 24.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B963 μg
15.8%
Folates and Folic Acid
Boiled and Drained Yambean has 63.157894736842 μg of Vitamin B9 per 300 calories, which is 15.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Yambean has 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 C111 mg
124%
Ascorbic acid
Boiled and Drained Yambean has 111.31578947368 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
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Yambean has 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
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Boiled Yambean
Calcium87 mg
8.7%
Boiled and Drained Yambean has 86.842105263158 mg of Calcium per 300 calories, which is 8.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.36 mg
40.4%
Boiled and Drained Yambean has 0.36315789473684 mg of Copper per 300 calories, which is 40.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron4.5 mg
56.3%
Boiled and Drained Yambean has 4.5 mg of Iron per 300 calories, which is 56.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium87 mg
20.7%
Boiled and Drained Yambean has 86.842105263158 mg of Magnesium per 300 calories, which is 20.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.45 mg
19.6%
Boiled and Drained Yambean has 0.45 mg of Manganese per 300 calories, which is 19.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus126 mg
18%
Boiled and Drained Yambean has 126.31578947368 mg of Phosphorus per 300 calories, which is 18% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1066 mg
31.3%
Boiled and Drained Yambean has 1065.7894736842 mg of Potassium per 300 calories, which is 31.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium5.53 μg
10%
Boiled and Drained Yambean has 5.5263157894737 μg of Selenium per 300 calories, which is 10% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium31.6 mg
2.1%
Boiled and Drained Yambean has 31.578947368421 mg of Sodium per 300 calories, which is 2.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.2 mg
10.8%
Boiled and Drained Yambean has 1.1842105263158 mg of Zinc per 300 calories, which is 10.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water711 g
19.2%
Boiled and Drained Yambean has 711.07894736842 g of Water per 300 calories, which is 19.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Boiled and Drained Yambean :
Minerals in 300 calories of Boiled and Drained Yambean :
Macronutrients in 300 calories of Boiled and Drained Yambean :



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