Nutrients in 5 ounces of Yardlong Beans

Raw Yardlong Beans (Vigna uniguiculata subsp. sesquipedalis).

Macros Ratio

Protein Fat Carbs

27%

70%

5 oz ▼

Macro Nutrients

Yardlong Beans

Energy492 kcal

17%

Raw Yardlong Beans have 491.863825 kcal of Energy per 5 ounces, which is 17% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.86 g

1.9%

Raw Yardlong Beans have 1.85689225 g of Fat per 5 ounces, which is 1.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.48 g

1.5%

Raw Yardlong Beans have 0.480524025 g of Saturated Fat per 5 ounces, which is 1.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.37 g

23%

Raw Yardlong Beans have 0.36570855 g of Omega 3 per 5 ounces, which is 23% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.44 g

2.57%

Raw Yardlong Beans have 0.4365823 g of Omega 6 per 5 ounces, which is 2.57% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate87.8 g

67.5%

Raw Yardlong Beans have 87.75587725 g of Carbohydrate per 5 ounces, which is 67.5% 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

Fiber15.6 g

41%

Raw Yardlong Beans have 15.592225 g of Fiber per 5 ounces, which is 41% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein34.5 g

61.6%

Raw Yardlong Beans have 34.48716675 g of Protein per 5 ounces, which is 61.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yardlong Beans

Vitamin A4.25 μg

0.47%

RAE, retinol activity equivalents

Raw Yardlong Beans have 4.252425 μg of Vitamin A per 5 ounces, which is 0.47% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.26 mg

105%

Thiamine

Raw Yardlong Beans have 1.257300325 mg of Vitamin B1 per 5 ounces, which is 105% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.33 mg

25.6%

Riboflavin

Raw Yardlong Beans have 0.333106625 mg of Vitamin B2 per 5 ounces, which is 25.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.06 mg

19%

Niacin, nicotinic acid, niacinamide

Raw Yardlong Beans have 3.05891105 mg of Vitamin B3 per 5 ounces, which is 19% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.2 mg

44.2%

Pantothenic acid

Raw Yardlong Beans have 2.211261 mg of Vitamin B5 per 5 ounces, which is 44.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.53 mg

40.5%

Pyridoxine

Raw Yardlong Beans have 0.525883225 mg of Vitamin B6 per 5 ounces, which is 40.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9933 μg

233%

Folates and Folic Acid

Raw Yardlong Beans have 932.69855 μg of Vitamin B9 per 5 ounces, which is 233% 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 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 C2.27 mg

2.5%

Ascorbic acid

Raw Yardlong Beans have 2.26796 mg of Vitamin C per 5 ounces, which is 2.5% 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 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

Yardlong Beans

Calcium196 mg

19.6%

Raw Yardlong Beans have 195.61155 mg of Calcium per 5 ounces, which is 19.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.25 mg

138%

Raw Yardlong Beans have 1.245960525 mg of Copper per 5 ounces, which is 138% 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

Iron12.2 mg

153%

Raw Yardlong Beans have 12.20445975 mg of Iron per 5 ounces, which is 153% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium479 mg

114%

Raw Yardlong Beans have 479.10655 mg of Magnesium per 5 ounces, which is 114% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.25 mg

98%

Raw Yardlong Beans have 2.25378525 mg of Manganese per 5 ounces, which is 98% 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

Phosphorus792 mg

113%

Raw Yardlong Beans have 792.368525 mg of Phosphorus per 5 ounces, which is 113% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1640 mg

48.2%

Raw Yardlong Beans have 1640.018575 mg of Potassium per 5 ounces, which is 48.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium11.6 μg

21%

Raw Yardlong Beans have 11.623295 μg of Selenium per 5 ounces, which is 21% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium24 mg

1.6%

Raw Yardlong Beans have 24.097075 mg of Sodium per 5 ounces, which is 1.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.96 mg

45%

Raw Yardlong Beans have 4.9611625 mg of Zinc per 5 ounces, which is 45% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water12 g

0.32%

Raw Yardlong Beans have 11.94931425 g of Water per 5 ounces, which is 0.32% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Yardlong Beans:

5 ounces 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 5 ounces of Raw Yardlong Beans:

5 ounces 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 5 ounces of Raw Yardlong Beans:

5 ounces 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 5 ounces of Yardlong Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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