Nutrients in 100 calories of Yambean

Raw Yambean (Pachyrhizus spp.).

Weight per 100 Calories

Yambean

263g

Raw Yambean has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

91%

100 kcal ▼

Macro Nutrients

Yambean

Energy100 kcal

3.45%

Raw Yambean has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.24 g

0.24%

Raw Yambean has 0.23684210526316 g of Fat per 100 calories, which is 0.24% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.055 g

0.17%

Raw Yambean has 0.055263157894737 g of Saturated Fat per 100 calories, which is 0.17% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.037 g

2.3%

Raw Yambean has 0.036842105263158 g of Omega 3 per 100 calories, which is 2.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.076 g

0.45%

Raw Yambean has 0.076315789473684 g of Omega 6 per 100 calories, which is 0.45% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Yambean has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate23.2 g

18%

Raw Yambean has 23.210526315789 g of Carbohydrate per 100 calories, which is 18% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.74 g

6.53%

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

Raw Yambean has 4.7368421052632 g of Sugars per 100 calories, which is 6.53% 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

Fiber13 g

34%

Raw Yambean has 12.894736842105 g of Fiber per 100 calories, which is 34% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.9 g

3.4%

Raw Yambean has 1.8947368421053 g of Protein per 100 calories, which is 3.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yambean

Vitamin A2.63 μg

0.29%

RAE, retinol activity equivalents

Raw Yambean has 2.6315789473684 μg of Vitamin A per 100 calories, which is 0.29% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.053 mg

4.4%

Thiamine

Raw Yambean has 0.052631578947368 mg of Vitamin B1 per 100 calories, which is 4.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.076 mg

5.87%

Riboflavin

Raw Yambean has 0.076315789473684 mg of Vitamin B2 per 100 calories, which is 5.87% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.53 mg

3.3%

Niacin, nicotinic acid, niacinamide

Raw Yambean has 0.52631578947368 mg of Vitamin B3 per 100 calories, which is 3.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.36 mg

7.1%

Pantothenic acid

Raw Yambean has 0.35526315789474 mg of Vitamin B5 per 100 calories, which is 7.1% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.11 mg

8.5%

Pyridoxine

Raw Yambean has 0.11052631578947 mg of Vitamin B6 per 100 calories, which is 8.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B931.6 μg

7.9%

Folates and Folic Acid

Raw Yambean has 31.578947368421 μg of Vitamin B9 per 100 calories, which is 7.9% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C53 mg

59%

Ascorbic acid

Raw Yambean has 53.157894736842 mg of Vitamin C per 100 calories, which is 59% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.2 mg

8.07%

Tocopherols and Tocotrienols

Raw Yambean has 1.2105263157895 mg of Vitamin E per 100 calories, which is 8.07% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.79 μg

0.66%

Phytomenadione or phylloquinone

Raw Yambean has 0.78947368421053 μg of Vitamin K per 100 calories, which is 0.66% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Yambean

Calcium31.6 mg

3.16%

Raw Yambean has 31.578947368421 mg of Calcium per 100 calories, which is 3.16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.13 mg

14%

Raw Yambean has 0.12631578947368 mg of Copper per 100 calories, which is 14% 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

Iron1.58 mg

19.7%

Raw Yambean has 1.5789473684211 mg of Iron per 100 calories, which is 19.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium31.6 mg

7.5%

Raw Yambean has 31.578947368421 mg of Magnesium per 100 calories, which is 7.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.16 mg

6.86%

Raw Yambean has 0.15789473684211 mg of Manganese per 100 calories, which is 6.86% 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

Phosphorus47.4 mg

6.77%

Raw Yambean has 47.368421052632 mg of Phosphorus per 100 calories, which is 6.77% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium395 mg

11.6%

Raw Yambean has 394.73684210526 mg of Potassium per 100 calories, which is 11.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.84 μg

3.35%

Raw Yambean has 1.8421052631579 μg of Selenium per 100 calories, which is 3.35% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium10.5 mg

0.7%

Raw Yambean has 10.526315789474 mg of Sodium per 100 calories, which is 0.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.42 mg

3.83%

Raw Yambean has 0.42105263157895 mg of Zinc per 100 calories, which is 3.83% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water237 g

6.4%

Raw Yambean has 237.02631578947 g of Water per 100 calories, which is 6.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Yambean :

100 calories of Yambean is an excellent source of Vitamin C.
It has a good amount of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E.
It also has some Vitamin B1, Vitamin B2 and Vitamin B3.
It has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.

Minerals in 100 calories of Raw Yambean :

100 calories of Yambean has a good amount of Copper, Iron, Magnesium and Potassium.
It has some Calcium, Manganese, Phosphorus, Selenium and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 100 calories of Raw Yambean :

100 calories of Yambean is an excellent source of Fiber.
It has a good amount of Carbohydrate.
It also has some Sugars and Protein.
While 100 calories 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 100 calories of Yambean

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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