Nutrients in 500 calories of Yambean

Raw Yambean (Pachyrhizus spp.).

Weight per 500 Calories

Yambean

1316g

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

Macros Ratio

Protein Fat Carbs

91%

500 kcal ▼

Macro Nutrients

Yambean

Energy500 kcal

17.2%

Raw Yambean has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.2 g

1.22%

Raw Yambean has 1.1842105263158 g of Fat per 500 calories, which is 1.22% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.28 g

0.86%

Raw Yambean has 0.27631578947368 g of Saturated Fat per 500 calories, which is 0.86% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.18 g

11.5%

Raw Yambean has 0.18421052631579 g of Omega 3 per 500 calories, which is 11.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.38 g

2.24%

Raw Yambean has 0.38157894736842 g of Omega 6 per 500 calories, which is 2.24% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate116 g

89.3%

Raw Yambean has 116.05263157895 g of Carbohydrate per 500 calories, which is 89.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars23.7 g

32.7%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Yambean has 23.684210526316 g of Sugars per 500 calories, which is 32.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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

Fiber64.5 g

170%

Raw Yambean has 64.473684210526 g of Fiber per 500 calories, which is 170% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.47 g

17%

Raw Yambean has 9.4736842105263 g of Protein per 500 calories, which is 17% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yambean

Vitamin A13 μg

1.46%

RAE, retinol activity equivalents

Raw Yambean has 13.157894736842 μg of Vitamin A per 500 calories, which is 1.46% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.26 mg

22%

Thiamine

Raw Yambean has 0.26315789473684 mg of Vitamin B1 per 500 calories, which is 22% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.38 mg

29.4%

Riboflavin

Raw Yambean has 0.38157894736842 mg of Vitamin B2 per 500 calories, which is 29.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.63 mg

16.4%

Niacin, nicotinic acid, niacinamide

Raw Yambean has 2.6315789473684 mg of Vitamin B3 per 500 calories, which is 16.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.78 mg

35.5%

Pantothenic acid

Raw Yambean has 1.7763157894737 mg of Vitamin B5 per 500 calories, which is 35.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.55 mg

42.5%

Pyridoxine

Raw Yambean has 0.55263157894737 mg of Vitamin B6 per 500 calories, which is 42.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9158 μg

39.5%

Folates and Folic Acid

Raw Yambean has 157.89473684211 μg of Vitamin B9 per 500 calories, which is 39.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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
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Vitamin C266 mg

295%

Ascorbic acid

Raw Yambean has 265.78947368421 mg of Vitamin C per 500 calories, which is 295% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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
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Vitamin E6.05 mg

40.4%

Tocopherols and Tocotrienols

Raw Yambean has 6.0526315789474 mg of Vitamin E per 500 calories, which is 40.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.95 μg

3.3%

Phytomenadione or phylloquinone

Raw Yambean has 3.9473684210526 μg of Vitamin K per 500 calories, which is 3.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Yambean

Calcium158 mg

15.8%

Raw Yambean has 157.89473684211 mg of Calcium per 500 calories, which is 15.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.63 mg

70%

Raw Yambean has 0.63157894736842 mg of Copper per 500 calories, which is 70% 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

Iron7.9 mg

99%

Raw Yambean has 7.8947368421053 mg of Iron per 500 calories, which is 99% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium158 mg

37.6%

Raw Yambean has 157.89473684211 mg of Magnesium per 500 calories, which is 37.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.79 mg

34.3%

Raw Yambean has 0.78947368421053 mg of Manganese per 500 calories, which is 34.3% 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

Phosphorus237 mg

34%

Raw Yambean has 236.84210526316 mg of Phosphorus per 500 calories, which is 34% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1974 mg

58%

Raw Yambean has 1973.6842105263 mg of Potassium per 500 calories, which is 58% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9.2 μg

16.7%

Raw Yambean has 9.2105263157895 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%

Raw Yambean has 52.631578947368 mg of Sodium per 500 calories, which is 3.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.1 mg

19%

Raw Yambean has 2.1052631578947 mg of Zinc per 500 calories, which is 19% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1185 g

32%

Raw Yambean has 1185.1315789474 g of Water per 500 calories, which is 32% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Yambean :

500 calories of Yambean has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E.
It also has a good amount of Vitamin B3.
This vegetable has some Vitamin K.
While 500 calories of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Yambean :

500 calories of 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 Raw Yambean :

500 calories of Yambean has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Sugars.
It also has a good amount of Omega 3 and Protein.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Raw Yambean with:

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

Food Info

Nutrients in 500 calories of Yambean

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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