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Nutrients in 500 calories of Boiled Yambean

Boiled and Drained Yambean .
boiledwholecooked

Weight per 500 Calories

Boiled Yambean
1316g

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

Macros Ratio

ProteinsFatsCarbs
7%
2%
91%
500 kcal ▼

Macro Nutrients

Boiled Yambean
Energy500 kcal
17%
Boiled and Drained Yambean has 500 kcal of Energy per 500 calories, which is 17% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.2 g
1.24%
Boiled and Drained Yambean has 1.2 g of Fat per 500 calories, which is 1.24% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein9.47 g
17%
Boiled and Drained Yambean has 9.47 g of Protein per 500 calories, which is 17% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate116 g
89%
Boiled and Drained Yambean has 116 g of Carbohydrate per 500 calories, which is 89% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
No information available
Fiber
NA
No information available
Cholesterol0 mg
0%
Boiled and Drained Yambean has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg 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
Water1185 g
32%
Boiled and Drained Yambean has 1185 g of Water per 500 calories, which is 32% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Boiled Yambean
Vitamin A13 μg
1.44%
Boiled and Drained Yambean has 13 μg of Vitamin A per 500 calories, which is 1.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.22 mg
18%
Boiled and Drained Yambean has 0.22 mg of Thiamine per 500 calories, which is 18% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.37 mg
28%
Boiled and Drained Yambean has 0.37 mg of Vitamin B2 per 500 calories, which is 28% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B32.5 mg
15.6%
Boiled and Drained Yambean has 2.5 mg of Vitamin B3 per 500 calories, which is 15.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.53 mg
40.8%
Boiled and Drained Yambean has 0.53 mg of Vitamin B6 per 500 calories, which is 40.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Boiled and Drained Yambean has 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C186 mg
207%
Boiled and Drained Yambean has 186 mg of Vitamin C per 500 calories, which is 207% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Boiled and Drained Yambean has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E
NA
No information available
Vitamin K
NA
No information available
Folate105 μg
26%
Boiled and Drained Yambean has 105 μg of Folate per 500 calories, which is 26% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Boiled Yambean
Calcium145 mg
14.5%
Boiled and Drained Yambean has 145 mg of Calcium per 500 calories, which is 14.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.61 mg
67.8%
Boiled and Drained Yambean has 0.61 mg of Copper per 500 calories, which is 67.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron7.5 mg
94%
Boiled and Drained Yambean has 7.5 mg of Iron per 500 calories, which is 94% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium145 mg
34.5%
Boiled and Drained Yambean has 145 mg of Magnesium per 500 calories, which is 34.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.75 mg
32.6%
Boiled and Drained Yambean has 0.75 mg of Manganese per 500 calories, which is 32.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus211 mg
30%
Boiled and Drained Yambean has 211 mg of Phosphorus per 500 calories, which is 30% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1776 mg
52%
Boiled and Drained Yambean has 1776 mg of Potassium per 500 calories, which is 52% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium9.2 μg
16.7%
Boiled and Drained Yambean has 9.2 μg of Selenium per 500 calories, which is 16.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium52.6 mg
3.5%
Boiled and Drained Yambean has 52.6 mg of Sodium per 500 calories, which is 3.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.97 mg
18%
Boiled and Drained Yambean has 1.97 mg of Zinc per 500 calories, which is 18% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 500 calories of Boiled and Drained Yambean :
500 calories of Boiled Yambean has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B2, Vitamin B6 and Folate. It also has a good amount of Thiamine and Vitamin B3. While 500 calories of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.
Minerals in 500 calories of Boiled and Drained Yambean :
500 calories of Boiled Yambean has outstanding amounts of Iron.
It is an excellent source of Copper, Magnesium, Manganese, Phosphorus and Potassium. It also has a good amount of Calcium, Selenium and Zinc. This vegetable has some Sodium.
Macronutrients in 500 calories of Boiled and Drained Yambean :
500 calories of Boiled Yambean has outstanding amounts of Carbohydrate.
It has a good amount of Protein. The product has trace amounts of Fat.



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