Nutrients in 7 ounces of Yardlong Beans

Raw Yardlong Beans (Vigna uniguiculata subsp. sesquipedalis).

Macros Ratio

Protein Fat Carbs

27%

70%

7 oz ▼

Macro Nutrients

Yardlong Beans

Energy689 kcal

23.7%

Raw Yardlong Beans have 688.609355 kcal of Energy per 7 ounces, which is 23.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.6 g

2.7%

Raw Yardlong Beans have 2.59964915 g of Fat per 7 ounces, which is 2.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.67 g

2.1%

Raw Yardlong Beans have 0.672733635 g of Saturated Fat per 7 ounces, which is 2.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.51 g

32%

Raw Yardlong Beans have 0.51199197 g of Omega 3 per 7 ounces, which is 32% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.61 g

3.6%

Raw Yardlong Beans have 0.61121522 g of Omega 6 per 7 ounces, which is 3.6% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate123 g

95%

Raw Yardlong Beans have 122.85822815 g of Carbohydrate per 7 ounces, which is 95% 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

Fiber22 g

57.4%

Raw Yardlong Beans have 21.829115 g of Fiber per 7 ounces, which is 57.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein48.3 g

86.2%

Raw Yardlong Beans have 48.28203345 g of Protein per 7 ounces, which is 86.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yardlong Beans

Vitamin A5.95 μg

0.66%

RAE, retinol activity equivalents

Raw Yardlong Beans have 5.953395 μg of Vitamin A per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.76 mg

147%

Thiamine

Raw Yardlong Beans have 1.760220455 mg of Vitamin B1 per 7 ounces, which is 147% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.47 mg

36%

Riboflavin

Raw Yardlong Beans have 0.466349275 mg of Vitamin B2 per 7 ounces, which is 36% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.3 mg

26.8%

Niacin, nicotinic acid, niacinamide

Raw Yardlong Beans have 4.28247547 mg of Vitamin B3 per 7 ounces, which is 26.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.1 mg

62%

Pantothenic acid

Raw Yardlong Beans have 3.0957654 mg of Vitamin B5 per 7 ounces, which is 62% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.74 mg

56.6%

Pyridoxine

Raw Yardlong Beans have 0.736236515 mg of Vitamin B6 per 7 ounces, which is 56.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91306 μg

326%

Folates and Folic Acid

Raw Yardlong Beans have 1305.77797 μg of Vitamin B9 per 7 ounces, which is 326% 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 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 C3.18 mg

3.53%

Ascorbic acid

Raw Yardlong Beans have 3.175144 mg of Vitamin C per 7 ounces, which is 3.53% 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 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

Yardlong Beans

Calcium274 mg

27.4%

Raw Yardlong Beans have 273.85617 mg of Calcium per 7 ounces, which is 27.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.74 mg

194%

Raw Yardlong Beans have 1.744344735 mg of Copper per 7 ounces, which is 194% 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

Iron17 mg

214%

Raw Yardlong Beans have 17.08624365 mg of Iron per 7 ounces, which is 214% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium671 mg

160%

Raw Yardlong Beans have 670.74917 mg of Magnesium per 7 ounces, which is 160% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.16 mg

137%

Raw Yardlong Beans have 3.15529935 mg of Manganese per 7 ounces, which is 137% 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

Phosphorus1109 mg

158%

Raw Yardlong Beans have 1109.315935 mg of Phosphorus per 7 ounces, which is 158% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2296 mg

67.5%

Raw Yardlong Beans have 2296.026005 mg of Potassium per 7 ounces, which is 67.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium16.3 μg

29.6%

Raw Yardlong Beans have 16.272613 μg of Selenium per 7 ounces, which is 29.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium33.7 mg

2.25%

Raw Yardlong Beans have 33.735905 mg of Sodium per 7 ounces, which is 2.25% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.95 mg

63%

Raw Yardlong Beans have 6.9456275 mg of Zinc per 7 ounces, which is 63% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water16.7 g

0.45%

Raw Yardlong Beans have 16.72903995 g of Water per 7 ounces, which is 0.45% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Yardlong Beans:

7 ounces of Yardlong Beans has outstanding amounts of Vitamin B1 and Vitamin B9.
It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6.
It also has some Vitamin C.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Raw Yardlong Beans:

7 ounces of Yardlong Beans has outstanding amounts of Copper, Iron, Magnesium, Manganese and Phosphorus.
It is an excellent source of Calcium, Potassium, Selenium and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 7 ounces of Raw Yardlong Beans:

7 ounces of Yardlong Beans has outstanding amounts of Carbohydrate and Protein.
It is an excellent source of Omega 3 and Fiber.
It also has some Fat and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Raw Yardlong Beans with:

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

Food Info

Nutrients in 7 ounces of Yardlong Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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