Nutrients in 5 ounces of Yambean

Raw Yambean (Pachyrhizus spp.).

Macros Ratio

Protein Fat Carbs

91%

5 oz ▼

Macro Nutrients

Yambean

Energy54 kcal

1.86%

Raw Yambean has 53.86405 kcal of Energy per 5 ounces, which is 1.86% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.13 g

0.13%

Raw Yambean has 0.12757275 g of Fat per 5 ounces, which is 0.13% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.03 g

0.093%

Raw Yambean has 0.029766975 g of Saturated Fat per 5 ounces, which is 0.093% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.02 g

1.24%

Raw Yambean has 0.01984465 g of Omega 3 per 5 ounces, which is 1.24% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.041 g

0.24%

Raw Yambean has 0.041106775 g of Omega 6 per 5 ounces, which is 0.24% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Yambean has 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate12.5 g

9.6%

Raw Yambean has 12.5021295 g of Carbohydrate per 5 ounces, which is 9.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.55 g

3.5%

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

Raw Yambean has 2.551455 g of Sugars per 5 ounces, which is 3.5% 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

Fiber6.95 g

18.3%

Raw Yambean has 6.9456275 g of Fiber per 5 ounces, which is 18.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.02 g

1.82%

Raw Yambean has 1.020582 g of Protein per 5 ounces, which is 1.82% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Yambean

Vitamin A1.4 μg

0.16%

RAE, retinol activity equivalents

Raw Yambean has 1.417475 μg of Vitamin A per 5 ounces, which is 0.16% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.028 mg

2.36%

Thiamine

Raw Yambean has 0.0283495 mg of Vitamin B1 per 5 ounces, which is 2.36% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.041 mg

3.16%

Riboflavin

Raw Yambean has 0.041106775 mg of Vitamin B2 per 5 ounces, which is 3.16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B30.28 mg

1.77%

Niacin, nicotinic acid, niacinamide

Raw Yambean has 0.283495 mg of Vitamin B3 per 5 ounces, which is 1.77% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.19 mg

3.83%

Pantothenic acid

Raw Yambean has 0.191359125 mg of Vitamin B5 per 5 ounces, which is 3.83% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.06 mg

4.58%

Pyridoxine

Raw Yambean has 0.05953395 mg of Vitamin B6 per 5 ounces, which is 4.58% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B917 μg

4.25%

Folates and Folic Acid

Raw Yambean has 17.0097 μg of Vitamin B9 per 5 ounces, which is 4.25% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C28.6 mg

32%

Ascorbic acid

Raw Yambean has 28.632995 mg of Vitamin C per 5 ounces, which is 32% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E0.65 mg

4.35%

Tocopherols and Tocotrienols

Raw Yambean has 0.6520385 mg of Vitamin E per 5 ounces, which is 4.35% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.43 μg

0.35%

Phytomenadione or phylloquinone

Raw Yambean has 0.4252425 μg of Vitamin K per 5 ounces, which is 0.35% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Yambean

Calcium17 mg

1.7%

Raw Yambean has 17.0097 mg of Calcium per 5 ounces, which is 1.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.068 mg

7.56%

Raw Yambean has 0.0680388 mg of Copper per 5 ounces, which is 7.56% 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

Iron0.85 mg

10.6%

Raw Yambean has 0.850485 mg of Iron per 5 ounces, which is 10.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium17 mg

4.05%

Raw Yambean has 17.0097 mg of Magnesium per 5 ounces, which is 4.05% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.085 mg

3.7%

Raw Yambean has 0.0850485 mg of Manganese per 5 ounces, which is 3.7% 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

Phosphorus25.5 mg

3.64%

Raw Yambean has 25.51455 mg of Phosphorus per 5 ounces, which is 3.64% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium213 mg

6.25%

Raw Yambean has 212.62125 mg of Potassium per 5 ounces, which is 6.25% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.99 μg

1.8%

Raw Yambean has 0.9922325 μg of Selenium per 5 ounces, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5.67 mg

0.38%

Raw Yambean has 5.6699 mg of Sodium per 5 ounces, which is 0.38% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.23 mg

2.06%

Raw Yambean has 0.226796 mg of Zinc per 5 ounces, which is 2.06% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water128 g

3.45%

Raw Yambean has 127.67197325 g of Water per 5 ounces, which is 3.45% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Yambean :

5 ounces of Yambean is an excellent source of Vitamin C.
It has some Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E.
While 5 ounces of product has trace amounts of Vitamin B1 and Vitamin B3, it has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.

Minerals in 5 ounces of Raw Yambean :

5 ounces of Yambean has a good amount of Copper and Iron.
It has some Magnesium, Manganese, Phosphorus and Potassium.
While 5 ounces of product has trace amounts of Calcium, Selenium and Zinc, it has no Sodium.

Macronutrients in 5 ounces of Raw Yambean :

5 ounces of Yambean has a good amount of Carbohydrate and Fiber.
It has some Sugars.
While 5 ounces of product has trace amounts of Omega 3 and Protein, it has no 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 5 ounces of Yambean

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Yambean with: