Nutrients in 300 calories of Boiled Yardlong Beans

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

Weight per 300 Calories

Boiled Yardlong Beans

254g

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

Macros Ratio

Protein Fat Carbs

27%

70%

300 kcal ▼

Macro Nutrients

Boiled Yardlong Beans

Energy300 kcal

10.3%

Boiled Yardlong 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

Fat1.14 g

1.18%

Boiled Yardlong Beans have 1.1440677966102 g of Fat per 300 calories, which is 1.18% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.29 g

0.92%

Boiled Yardlong Beans have 0.29491525423729 g of Saturated Fat per 300 calories, which is 0.92% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.22 g

14%

Boiled Yardlong Beans have 0.22372881355932 g of Omega 3 per 300 calories, which is 14% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.27 g

1.57%

Boiled Yardlong Beans have 0.26694915254237 g of Omega 6 per 300 calories, which is 1.57% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Yardlong 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

Carbohydrate53.6 g

41.2%

Boiled Yardlong Beans have 53.618644067797 g of Carbohydrate per 300 calories, which is 41.2% 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

Fiber9.66 g

25.4%

Boiled Yardlong Beans have 9.6610169491525 g of Fiber per 300 calories, which is 25.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein21 g

37.6%

Boiled Yardlong Beans have 21.076271186441 g of Protein per 300 calories, which is 37.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Yardlong Beans

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled Yardlong 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 B10.54 mg

45%

Thiamine

Boiled Yardlong Beans have 0.53898305084746 mg of Vitamin B1 per 300 calories, which is 45% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg

12.5%

Riboflavin

Boiled Yardlong Beans have 0.16271186440678 mg of Vitamin B2 per 300 calories, which is 12.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.4 mg

8.76%

Niacin, nicotinic acid, niacinamide

Boiled Yardlong Beans have 1.4008474576271 mg of Vitamin B3 per 300 calories, which is 8.76% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51 mg

20.2%

Pantothenic acid

Boiled Yardlong Beans have 1.0118644067797 mg of Vitamin B5 per 300 calories, which is 20.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.24 mg

18.6%

Pyridoxine

Boiled Yardlong Beans have 0.24152542372881 mg of Vitamin B6 per 300 calories, which is 18.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9371 μg

93%

Folates and Folic Acid

Boiled Yardlong Beans have 371.18644067797 μg of Vitamin B9 per 300 calories, which is 93% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Yardlong 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 C1 mg

1.13%

Ascorbic acid

Boiled Yardlong Beans have 1.0169491525424 mg of Vitamin C per 300 calories, which is 1.13% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Yardlong 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 Yardlong Beans

Calcium107 mg

10.7%

Boiled Yardlong Beans have 106.77966101695 mg of Calcium per 300 calories, which is 10.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.57 mg

63.6%

Boiled Yardlong Beans have 0.57203389830508 mg of Copper per 300 calories, which is 63.6% 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

Iron6.7 mg

84%

Boiled Yardlong Beans have 6.7118644067797 mg of Iron per 300 calories, which is 84% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium249 mg

59.3%

Boiled Yardlong Beans have 249.15254237288 mg of Magnesium per 300 calories, which is 59.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.24 mg

54%

Boiled Yardlong Beans have 1.2381355932203 mg of Manganese per 300 calories, which is 54% 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

Phosphorus460 mg

65.7%

Boiled Yardlong Beans have 460.16949152542 mg of Phosphorus per 300 calories, which is 65.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium801 mg

23.6%

Boiled Yardlong Beans have 800.84745762712 mg of Potassium per 300 calories, which is 23.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.1 μg

13%

Boiled Yardlong Beans have 7.1186440677966 μg of Selenium per 300 calories, which is 13% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium12.7 mg

0.85%

Boiled Yardlong Beans have 12.71186440678 mg of Sodium per 300 calories, which is 0.85% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.75 mg

25%

Boiled Yardlong Beans have 2.7457627118644 mg of Zinc per 300 calories, which is 25% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water175 g

4.73%

Boiled Yardlong Beans have 174.91525423729 g of Water per 300 calories, which is 4.73% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled Yardlong Beans:

300 calories of Boiled Yardlong Beans has outstanding amounts of Vitamin B9.
It is an excellent source of Vitamin B1 and Vitamin B5.
It also has a good amount of Vitamin B2, Vitamin B3 and Vitamin B6.
While 300 calories of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Boiled Yardlong Beans:

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

Macronutrients in 300 calories of Boiled Yardlong Beans:

300 calories of Boiled Yardlong Beans is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 3.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Boiled Yardlong Beans with:

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

Food Info

Nutrients in 300 calories of Boiled Yardlong Beans

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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