Nutrients in 500 calories of Yardlong Beans

Raw Yardlong Beans (Vigna uniguiculata subsp. sesquipedalis).

Weight per 500 Calories

Yardlong Beans

144g

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

Macros Ratio

Protein Fat Carbs

27%

70%

500 kcal ▼

Macro Nutrients

Yardlong Beans

Energy500 kcal

17.2%

Raw Yardlong Beans have 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

Fat1.9 g

1.95%

Raw Yardlong Beans have 1.8876080691643 g of Fat per 500 calories, which is 1.95% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.49 g

1.53%

Raw Yardlong Beans have 0.48847262247839 g of Saturated Fat per 500 calories, which is 1.53% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.37 g

23.2%

Raw Yardlong Beans have 0.37175792507205 g of Omega 3 per 500 calories, which is 23.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.44 g

2.6%

Raw Yardlong Beans have 0.44380403458213 g of Omega 6 per 500 calories, which is 2.6% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate89.2 g

68.6%

Raw Yardlong Beans have 89.207492795389 g of Carbohydrate per 500 calories, which is 68.6% 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

Fiber16 g

41.7%

Raw Yardlong Beans have 15.850144092219 g of Fiber per 500 calories, which is 41.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein35 g

62.6%

Raw Yardlong Beans have 35.057636887608 g of Protein per 500 calories, which is 62.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yardlong Beans

Vitamin A4.32 μg

0.48%

RAE, retinol activity equivalents

Raw Yardlong Beans have 4.3227665706052 μg of Vitamin A per 500 calories, which is 0.48% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.28 mg

107%

Thiamine

Raw Yardlong Beans have 1.2780979827089 mg of Vitamin B1 per 500 calories, which is 107% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.34 mg

26%

Riboflavin

Raw Yardlong Beans have 0.33861671469741 mg of Vitamin B2 per 500 calories, which is 26% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.1 mg

19.4%

Niacin, nicotinic acid, niacinamide

Raw Yardlong Beans have 3.1095100864553 mg of Vitamin B3 per 500 calories, which is 19.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.25 mg

45%

Pantothenic acid

Raw Yardlong Beans have 2.2478386167147 mg of Vitamin B5 per 500 calories, which is 45% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.53 mg

41%

Pyridoxine

Raw Yardlong Beans have 0.53458213256484 mg of Vitamin B6 per 500 calories, which is 41% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9948 μg

237%

Folates and Folic Acid

Raw Yardlong Beans have 948.12680115274 μg of Vitamin B9 per 500 calories, which is 237% 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 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 C2.3 mg

2.56%

Ascorbic acid

Raw Yardlong Beans have 2.3054755043228 mg of Vitamin C per 500 calories, which is 2.56% 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 500 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

Calcium199 mg

20%

Raw Yardlong Beans have 198.84726224784 mg of Calcium per 500 calories, which is 20% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.27 mg

141%

Raw Yardlong Beans have 1.2665706051873 mg of Copper per 500 calories, which is 141% 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

Iron12.4 mg

155%

Raw Yardlong Beans have 12.406340057637 mg of Iron per 500 calories, which is 155% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium487 mg

116%

Raw Yardlong Beans have 487.03170028818 mg of Magnesium per 500 calories, which is 116% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.3 mg

100%

Raw Yardlong Beans have 2.2910662824207 mg of Manganese per 500 calories, which is 100% 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

Phosphorus805 mg

115%

Raw Yardlong Beans have 805.47550432277 mg of Phosphorus per 500 calories, which is 115% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1667 mg

49%

Raw Yardlong Beans have 1667.1469740634 mg of Potassium per 500 calories, which is 49% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium12 μg

21.5%

Raw Yardlong Beans have 11.815561959654 μg of Selenium per 500 calories, which is 21.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium24.5 mg

1.63%

Raw Yardlong Beans have 24.495677233429 mg of Sodium per 500 calories, which is 1.63% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.04 mg

46%

Raw Yardlong Beans have 5.0432276657061 mg of Zinc per 500 calories, which is 46% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water12 g

0.33%

Raw Yardlong Beans have 12.146974063401 g of Water per 500 calories, which is 0.33% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Yardlong Beans:

500 calories of Yardlong Beans has outstanding amounts of Vitamin B1 and Vitamin B9.
It is an excellent source of Vitamin B2, Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin B3.
This legume has some Vitamin C.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Yardlong Beans:

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

Macronutrients in 500 calories of Raw Yardlong Beans:

500 calories of Yardlong Beans is an excellent source of Omega 3, Carbohydrate, Fiber and Protein.
It has some Omega 6.
The product has trace amounts of Fat and Saturated Fat.

Compare Raw Yardlong Beans with:

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

Food Info

Nutrients in 500 calories of Yardlong Beans

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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