Nutrients in 7 ounces of Boiled Yardlong Beans

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

Macros Ratio

Protein Fat Carbs

27%

70%

7 oz ▼

Macro Nutrients

Boiled Yardlong Beans

Energy234 kcal

8.07%

Boiled Yardlong Beans have 234.16687 kcal of Energy per 7 ounces, which is 8.07% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.89 g

0.92%

Boiled Yardlong Beans have 0.89300925 g of Fat per 7 ounces, which is 0.92% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.23 g

0.72%

Boiled Yardlong Beans have 0.23019794 g of Saturated Fat per 7 ounces, which is 0.72% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.17 g

11%

Boiled Yardlong Beans have 0.17463292 g of Omega 3 per 7 ounces, which is 11% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.21 g

1.23%

Boiled Yardlong Beans have 0.208368825 g of Omega 6 per 7 ounces, which is 1.23% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Yardlong Beans have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate42 g

32%

Boiled Yardlong Beans have 41.85236685 g of Carbohydrate per 7 ounces, which is 32% 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

Fiber7.54 g

20%

Boiled Yardlong Beans have 7.540967 g of Fiber per 7 ounces, which is 20% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein16.5 g

29.4%

Boiled Yardlong Beans have 16.45121485 g of Protein per 7 ounces, which is 29.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Yardlong Beans

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled Yardlong Beans have 0 μg of Vitamin A per 7 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 Yardlong Beans have 0.42070658 mg of Vitamin B1 per 7 ounces, which is 35% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

9.77%

Riboflavin

Boiled Yardlong Beans have 0.12700576 mg of Vitamin B2 per 7 ounces, which is 9.77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.1 mg

6.83%

Niacin, nicotinic acid, niacinamide

Boiled Yardlong Beans have 1.093440215 mg of Vitamin B3 per 7 ounces, which is 6.83% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.79 mg

15.8%

Pantothenic acid

Boiled Yardlong Beans have 0.78981707 mg of Vitamin B5 per 7 ounces, which is 15.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.19 mg

14.5%

Pyridoxine

Boiled Yardlong Beans have 0.188524175 mg of Vitamin B6 per 7 ounces, which is 14.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9290 μg

72.4%

Folates and Folic Acid

Boiled Yardlong Beans have 289.73189 μg of Vitamin B9 per 7 ounces, which is 72.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Yardlong Beans have 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 C0.79 mg

0.88%

Ascorbic acid

Boiled Yardlong Beans have 0.793786 mg of Vitamin C per 7 ounces, which is 0.88% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Yardlong Beans have 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Boiled Yardlong Beans

Calcium83.3 mg

8.33%

Boiled Yardlong Beans have 83.34753 mg of Calcium per 7 ounces, which is 8.33% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.45 mg

49.6%

Boiled Yardlong Beans have 0.446504625 mg of Copper per 7 ounces, which is 49.6% 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

Iron5.24 mg

65.5%

Boiled Yardlong Beans have 5.2389876 mg of Iron per 7 ounces, which is 65.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium194 mg

46.3%

Boiled Yardlong Beans have 194.47757 mg of Magnesium per 7 ounces, which is 46.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.97 mg

42%

Boiled Yardlong Beans have 0.966434455 mg of Manganese per 7 ounces, which is 42% 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

Phosphorus359 mg

51.3%

Boiled Yardlong Beans have 359.188165 mg of Phosphorus per 7 ounces, which is 51.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium625 mg

18.4%

Boiled Yardlong Beans have 625.106475 mg of Potassium per 7 ounces, which is 18.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.56 μg

10%

Boiled Yardlong Beans have 5.556502 μg of Selenium per 7 ounces, which is 10% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium9.92 mg

0.66%

Boiled Yardlong Beans have 9.922325 mg of Sodium per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.14 mg

19.5%

Boiled Yardlong Beans have 2.1432222 mg of Zinc per 7 ounces, which is 19.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water137 g

3.7%

Boiled Yardlong Beans have 136.531192 g of Water per 7 ounces, which is 3.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Boiled Yardlong Beans:

7 ounces of Boiled Yardlong Beans is an excellent source of Vitamin B1 and Vitamin B9.
It has a good amount of Vitamin B2, Vitamin B5 and Vitamin B6.
It also has some Vitamin B3.
While 7 ounces of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Boiled Yardlong Beans:

7 ounces of Boiled Yardlong Beans is an excellent source of Copper, Iron, Magnesium, Manganese and Phosphorus.
It has a good amount of Calcium, Potassium, Selenium and Zinc.
It has no Sodium.

Macronutrients in 7 ounces of Boiled Yardlong Beans:

7 ounces of Boiled Yardlong Beans is an excellent source of Carbohydrate and Protein.
It has a good amount of Omega 3 and Fiber.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Boiled Yardlong Beans with:

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

Food Info

Nutrients in 7 ounces of Boiled Yardlong Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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