Nutrients in 5 ounces of Boiled Winged Beans

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

Macros Ratio

Protein Fat Carbs

27%

34%

39%

5 oz ▼

Macro Nutrients

Boiled Winged Beans

Energy208 kcal

7.2%

Boiled Winged Beans have 208.368825 kcal of Energy per 5 ounces, which is 7.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat8.28 g

8.53%

Boiled Winged Beans have 8.278054 g of Fat per 5 ounces, which is 8.53% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.17 g

3.65%

Boiled Winged Beans have 1.169416875 g of Saturated Fat per 5 ounces, which is 3.65% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.13 g

8.33%

Boiled Winged Beans have 0.13324265 g of Omega 3 per 5 ounces, which is 8.33% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.07 g

12%

Boiled Winged Beans have 2.065261075 g of Omega 6 per 5 ounces, which is 12% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Winged Beans have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate21 g

16.3%

Boiled Winged Beans have 21.1770765 g of Carbohydrate per 5 ounces, which is 16.3% 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

Fiber

No information available

Protein15 g

27%

Boiled Winged Beans have 15.0535845 g of Protein per 5 ounces, which is 27% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Winged Beans

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled Winged Beans have 0 μg of Vitamin A per 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.42 mg

35%

Thiamine

Boiled Winged Beans have 0.418155125 mg of Vitamin B1 per 5 ounces, which is 35% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg

14%

Riboflavin

Boiled Winged Beans have 0.182854275 mg of Vitamin B2 per 5 ounces, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.18 mg

7.35%

Niacin, nicotinic acid, niacinamide

Boiled Winged Beans have 1.17650425 mg of Vitamin B3 per 5 ounces, which is 7.35% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.22 mg

4.42%

Pantothenic acid

Boiled Winged Beans have 0.2211261 mg of Vitamin B5 per 5 ounces, which is 4.42% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.067 mg

5.12%

Pyridoxine

Boiled Winged Beans have 0.066621325 mg of Vitamin B6 per 5 ounces, which is 5.12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B914 μg

3.54%

Folates and Folic Acid

Boiled Winged Beans have 14.17475 μg of Vitamin B9 per 5 ounces, which is 3.54% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Winged Beans have 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Boiled Winged Beans have 0 mg of Vitamin C per 5 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Winged Beans have 0 IU of Vitamin D per 5 ounces, 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 Winged Beans

Calcium201 mg

20%

Boiled Winged Beans have 201.28145 mg of Calcium per 5 ounces, which is 20% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.1 mg

122%

Boiled Winged Beans have 1.095708175 mg of Copper per 5 ounces, which is 122% 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

Iron6.14 mg

76.7%

Boiled Winged Beans have 6.13766675 mg of Iron per 5 ounces, which is 76.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium76.5 mg

18.2%

Boiled Winged Beans have 76.54365 mg of Magnesium per 5 ounces, which is 18.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.7 mg

74%

Boiled Winged Beans have 1.699552525 mg of Manganese per 5 ounces, which is 74% 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

Phosphorus217 mg

31%

Boiled Winged Beans have 216.873675 mg of Phosphorus per 5 ounces, which is 31% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium397 mg

11.7%

Boiled Winged Beans have 396.893 mg of Potassium per 5 ounces, which is 11.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.1 μg

7.47%

Boiled Winged Beans have 4.1106775 μg of Selenium per 5 ounces, which is 7.47% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium18.4 mg

1.23%

Boiled Winged Beans have 18.427175 mg of Sodium per 5 ounces, which is 1.23% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.04 mg

18.6%

Boiled Winged Beans have 2.041164 mg of Zinc per 5 ounces, which is 18.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water95 g

2.57%

Boiled Winged Beans have 95.24014525 g of Water per 5 ounces, which is 2.57% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Boiled Winged Beans:

5 ounces of Boiled Winged Beans is an excellent source of Vitamin B1.
It has a good amount of Vitamin B2 and Vitamin B3.
It also has some Vitamin B5, Vitamin B6 and Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 5 ounces of Boiled Winged Beans:

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

Macronutrients in 5 ounces of Boiled Winged Beans:

5 ounces of Boiled Winged Beans is an excellent source of Protein.
It has a good amount of Fat, Omega 3, Omega 6 and Carbohydrate.
It also has some Saturated Fat.

Compare Boiled Winged Beans with:

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

Food Info

Nutrients in 5 ounces of Boiled Winged Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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