Nutrients in 300 calories of Yardlong Beans

Raw Yardlong Beans (Vigna uniguiculata subsp. sesquipedalis).

Weight per 300 Calories

Yardlong Beans

86.5g

Raw Yardlong Beans has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

27%

70%

300 kcal ▼

Macro Nutrients

Yardlong Beans

Energy300 kcal

10.3%

Raw 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

Fat1.13 g

1.17%

Raw Yardlong Beans have 1.1325648414986 g of Fat per 300 calories, which is 1.17% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.29 g

0.92%

Raw Yardlong Beans have 0.29308357348703 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%

Raw Yardlong Beans have 0.22305475504323 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%

Raw Yardlong Beans have 0.26628242074928 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

Raw 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

Carbohydrate53.5 g

41%

Raw Yardlong Beans have 53.524495677233 g of Carbohydrate per 300 calories, which is 41% 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

Fiber9.5 g

25%

Raw Yardlong Beans have 9.5100864553314 g of Fiber per 300 calories, which is 25% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein21 g

37.6%

Raw Yardlong Beans have 21.034582132565 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

Yardlong Beans

Vitamin A2.6 μg

0.29%

RAE, retinol activity equivalents

Raw Yardlong Beans have 2.5936599423631 μg of Vitamin A per 300 calories, which is 0.29% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.77 mg

64%

Thiamine

Raw Yardlong Beans have 0.76685878962536 mg of Vitamin B1 per 300 calories, which is 64% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.2 mg

15.6%

Riboflavin

Raw Yardlong Beans have 0.20317002881844 mg of Vitamin B2 per 300 calories, which is 15.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.87 mg

11.7%

Niacin, nicotinic acid, niacinamide

Raw Yardlong Beans have 1.8657060518732 mg of Vitamin B3 per 300 calories, which is 11.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.35 mg

27%

Pantothenic acid

Raw Yardlong Beans have 1.3487031700288 mg of Vitamin B5 per 300 calories, which is 27% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.32 mg

24.7%

Pyridoxine

Raw Yardlong Beans have 0.3207492795389 mg of Vitamin B6 per 300 calories, which is 24.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9569 μg

142%

Folates and Folic Acid

Raw Yardlong Beans have 568.87608069164 μg of Vitamin B9 per 300 calories, which is 142% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C1.4 mg

1.54%

Ascorbic acid

Raw Yardlong Beans have 1.3832853025937 mg of Vitamin C per 300 calories, which is 1.54% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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

Yardlong Beans

Calcium119 mg

12%

Raw Yardlong Beans have 119.3083573487 mg of Calcium per 300 calories, which is 12% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.76 mg

84.4%

Raw Yardlong Beans have 0.75994236311239 mg of Copper per 300 calories, which is 84.4% 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

Iron7.44 mg

93%

Raw Yardlong Beans have 7.4438040345821 mg of Iron per 300 calories, which is 93% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium292 mg

69.6%

Raw Yardlong Beans have 292.21902017291 mg of Magnesium per 300 calories, which is 69.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.37 mg

59.8%

Raw Yardlong Beans have 1.3746397694524 mg of Manganese per 300 calories, which is 59.8% 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

Phosphorus483 mg

69%

Raw Yardlong Beans have 483.28530259366 mg of Phosphorus per 300 calories, which is 69% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1000 mg

29.4%

Raw Yardlong Beans have 1000.288184438 mg of Potassium per 300 calories, which is 29.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.1 μg

13%

Raw Yardlong Beans have 7.0893371757925 μg of Selenium per 300 calories, which is 13% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium14.7 mg

0.98%

Raw Yardlong Beans have 14.697406340058 mg of Sodium per 300 calories, which is 0.98% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.03 mg

27.5%

Raw Yardlong Beans have 3.0259365994236 mg of Zinc per 300 calories, which is 27.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water7.3 g

0.2%

Raw Yardlong Beans have 7.2881844380403 g of Water per 300 calories, which is 0.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Yardlong Beans:

300 calories of Yardlong Beans has outstanding amounts of Vitamin B9.
It is an excellent source of Vitamin B1, Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin B2 and Vitamin B3.
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 Raw Yardlong Beans:

300 calories of Yardlong Beans has outstanding amounts of Copper and Iron.
It is an excellent source of 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 Raw Yardlong Beans:

300 calories of 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 Raw Yardlong Beans with:

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

Food Info

Nutrients in 300 calories of Yardlong Beans

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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