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Nutrients in 300 calories of Yambean

Raw Yambean (Pachyrhizus spp.).

Weight per 300 Calories

Yambean
790g

Raw Yambean has low energy density in comparison to other foods.

Macros Ratio

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

Macro Nutrients

Yambean
Energy300 kcal
10.3%
Raw 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%
Raw 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 Fat0.17 g
0.52%
Raw Yambean has 0.16578947368421 g of Saturated Fat per 300 calories, which is 0.52% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.11 g
6.9%
Raw Yambean has 0.11052631578947 g of Omega 3 per 300 calories, which is 6.9% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.23 g
1.35%
Raw Yambean has 0.22894736842105 g of Omega 6 per 300 calories, which is 1.35% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw 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%
Raw 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
Sugars14.2 g
19.6%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Yambean has 14.210526315789 g of Sugars per 300 calories, which is 19.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
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
Fiber38.7 g
102%
Raw Yambean has 38.684210526316 g of Fiber per 300 calories, which is 102% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein5.7 g
10%
Raw 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

Yambean
Vitamin A7.9 μg
0.88%
RAE, retinol activity equivalents
Raw 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 B10.16 mg
13%
Thiamine
Raw Yambean has 0.15789473684211 mg of Vitamin B1 per 300 calories, which is 13% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.23 mg
17.6%
Riboflavin
Raw Yambean has 0.22894736842105 mg of Vitamin B2 per 300 calories, which is 17.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.58 mg
9.87%
Niacin, nicotinic acid, niacinamide
Raw Yambean has 1.5789473684211 mg of Vitamin B3 per 300 calories, which is 9.87% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.07 mg
21.3%
Pantothenic acid
Raw Yambean has 1.0657894736842 mg of Vitamin B5 per 300 calories, which is 21.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.33 mg
25.5%
Pyridoxine
Raw Yambean has 0.33157894736842 mg of Vitamin B6 per 300 calories, which is 25.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B995 μg
23.7%
Folates and Folic Acid
Raw Yambean has 94.736842105263 μg of Vitamin B9 per 300 calories, which is 23.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw 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 C159 mg
177%
Ascorbic acid
Raw Yambean has 159.47368421053 mg of Vitamin C per 300 calories, which is 177% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw 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 E3.63 mg
24.2%
Tocopherols and Tocotrienols
Raw Yambean has 3.6315789473684 mg of Vitamin E per 300 calories, which is 24.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K2.37 μg
1.97%
Phytomenadione or phylloquinone
Raw Yambean has 2.3684210526316 μg of Vitamin K per 300 calories, which is 1.97% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Yambean
Calcium95 mg
9.47%
Raw Yambean has 94.736842105263 mg of Calcium per 300 calories, which is 9.47% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.38 mg
42%
Raw Yambean has 0.37894736842105 mg of Copper per 300 calories, which is 42% 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
Iron4.74 mg
59.2%
Raw Yambean has 4.7368421052632 mg of Iron per 300 calories, which is 59.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium95 mg
22.6%
Raw Yambean has 94.736842105263 mg of Magnesium per 300 calories, which is 22.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.47 mg
20.6%
Raw Yambean has 0.47368421052632 mg of Manganese per 300 calories, which is 20.6% 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
Phosphorus142 mg
20.3%
Raw Yambean has 142.10526315789 mg of Phosphorus per 300 calories, which is 20.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1184 mg
35%
Raw Yambean has 1184.2105263158 mg of Potassium per 300 calories, which is 35% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium5.53 μg
10%
Raw 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%
Raw 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
Zinc1.26 mg
11.5%
Raw Yambean has 1.2631578947368 mg of Zinc per 300 calories, which is 11.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water711 g
19.2%
Raw 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 Raw Yambean :
Minerals in 300 calories of Raw Yambean :
Macronutrients in 300 calories of Raw Yambean :



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