Nutrients in 7 ounces of Yambean

Raw Yambean (Pachyrhizus spp.).

Macros Ratio

Protein Fat Carbs

91%

7 oz ▼

Macro Nutrients

Yambean

Energy75.4 kcal

2.6%

Raw Yambean has 75.40967 kcal of Energy per 7 ounces, which is 2.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.18 g

0.18%

Raw Yambean has 0.17860185 g of Fat per 7 ounces, which is 0.18% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.042 g

0.13%

Raw Yambean has 0.041673765 g of Saturated Fat per 7 ounces, which is 0.13% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.028 g

1.74%

Raw Yambean has 0.02778251 g of Omega 3 per 7 ounces, which is 1.74% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.058 g

0.34%

Raw Yambean has 0.057549485 g of Omega 6 per 7 ounces, which is 0.34% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Yambean has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate17.5 g

13.5%

Raw Yambean has 17.5029813 g of Carbohydrate per 7 ounces, which is 13.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.57 g

4.93%

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

Raw Yambean has 3.572037 g of Sugars per 7 ounces, which is 4.93% 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

Fiber9.72 g

25.6%

Raw Yambean has 9.7238785 g of Fiber per 7 ounces, which is 25.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.43 g

2.55%

Raw Yambean has 1.4288148 g of Protein per 7 ounces, which is 2.55% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yambean

Vitamin A2 μg

0.22%

RAE, retinol activity equivalents

Raw Yambean has 1.984465 μg of Vitamin A per 7 ounces, which is 0.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.04 mg

3.3%

Thiamine

Raw Yambean has 0.0396893 mg of Vitamin B1 per 7 ounces, which is 3.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.058 mg

4.43%

Riboflavin

Raw Yambean has 0.057549485 mg of Vitamin B2 per 7 ounces, which is 4.43% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.4 mg

2.5%

Niacin, nicotinic acid, niacinamide

Raw Yambean has 0.396893 mg of Vitamin B3 per 7 ounces, which is 2.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.27 mg

5.36%

Pantothenic acid

Raw Yambean has 0.267902775 mg of Vitamin B5 per 7 ounces, which is 5.36% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.083 mg

6.4%

Pyridoxine

Raw Yambean has 0.08334753 mg of Vitamin B6 per 7 ounces, which is 6.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B924 μg

5.95%

Folates and Folic Acid

Raw Yambean has 23.81358 μg of Vitamin B9 per 7 ounces, which is 5.95% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C40 mg

44.5%

Ascorbic acid

Raw Yambean has 40.086193 mg of Vitamin C per 7 ounces, which is 44.5% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.91 mg

6.1%

Tocopherols and Tocotrienols

Raw Yambean has 0.9128539 mg of Vitamin E per 7 ounces, which is 6.1% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.6 μg

0.5%

Phytomenadione or phylloquinone

Raw Yambean has 0.5953395 μg of Vitamin K per 7 ounces, which is 0.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Yambean

Calcium24 mg

2.4%

Raw Yambean has 23.81358 mg of Calcium per 7 ounces, which is 2.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.095 mg

10.6%

Raw Yambean has 0.09525432 mg of Copper per 7 ounces, which is 10.6% 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

Iron1.2 mg

15%

Raw Yambean has 1.190679 mg of Iron per 7 ounces, which is 15% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium24 mg

5.67%

Raw Yambean has 23.81358 mg of Magnesium per 7 ounces, which is 5.67% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.12 mg

5.18%

Raw Yambean has 0.1190679 mg of Manganese per 7 ounces, which is 5.18% 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

Phosphorus35.7 mg

5.1%

Raw Yambean has 35.72037 mg of Phosphorus per 7 ounces, which is 5.1% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium298 mg

8.75%

Raw Yambean has 297.66975 mg of Potassium per 7 ounces, which is 8.75% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.4 μg

2.53%

Raw Yambean has 1.3891255 μg of Selenium per 7 ounces, which is 2.53% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.94 mg

0.53%

Raw Yambean has 7.93786 mg of Sodium per 7 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.32 mg

2.9%

Raw Yambean has 0.3175144 mg of Zinc per 7 ounces, which is 2.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water179 g

4.83%

Raw Yambean has 178.74076255 g of Water per 7 ounces, which is 4.83% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Yambean :

7 ounces of Yambean is an excellent source of Vitamin C.
It has some Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E.
It has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.

Minerals in 7 ounces of Raw Yambean :

7 ounces of Yambean has a good amount of Copper, Iron and Potassium.
It has some Magnesium, Manganese, Phosphorus, Selenium and Zinc.
While 7 ounces of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 7 ounces of Raw Yambean :

7 ounces of Yambean is an excellent source of Fiber.
It has a good amount of Carbohydrate.
It also has some Sugars and Protein.
While 7 ounces of product has trace amounts of Omega 3, 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 7 ounces of Yambean

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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