Nutrients in 100 calories of Boiled Yardlong Bean

Boiled and Drained Yardlong Bean.

Weight per 100 Calories

Boiled Yardlong Bean

213g

Boiled and Drained Yardlong Bean has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

21%

77%

100 kcal ▼

Macro Nutrients

Boiled Yardlong Bean

Energy100 kcal

3.45%

Boiled and Drained Yardlong Bean 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

Fat0.21 g

0.22%

Boiled and Drained Yardlong Bean has 0.21276595744681 g of Fat per 100 calories, which is 0.22% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.055 g

0.17%

Boiled and Drained Yardlong Bean has 0.05531914893617 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 30.036 g

2.26%

Boiled and Drained Yardlong Bean has 0.036170212765957 g of Omega 3 per 100 calories, which is 2.26% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.051 g

0.3%

Boiled and Drained Yardlong Bean has 0.051063829787234 g of Omega 6 per 100 calories, which is 0.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Yardlong Bean 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

Carbohydrate19.5 g

15%

Boiled and Drained Yardlong Bean has 19.531914893617 g of Carbohydrate per 100 calories, which is 15% 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

Fiber

No information available

Protein5.4 g

9.6%

Boiled and Drained Yardlong Bean has 5.3829787234043 g of Protein per 100 calories, which is 9.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Yardlong Bean

Vitamin A49 μg

5.44%

RAE, retinol activity equivalents

Boiled and Drained Yardlong Bean has 48.936170212766 μg of Vitamin A per 100 calories, which is 5.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.18 mg

15%

Thiamine

Boiled and Drained Yardlong Bean has 0.18085106382979 mg of Vitamin B1 per 100 calories, which is 15% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.21 mg

16.2%

Riboflavin

Boiled and Drained Yardlong Bean has 0.21063829787234 mg of Vitamin B2 per 100 calories, which is 16.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.34 mg

8.38%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Yardlong Bean has 1.3404255319149 mg of Vitamin B3 per 100 calories, which is 8.38% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.11 mg

2.17%

Pantothenic acid

Boiled and Drained Yardlong Bean has 0.10851063829787 mg of Vitamin B5 per 100 calories, which is 2.17% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.051 mg

3.93%

Pyridoxine

Boiled and Drained Yardlong Bean has 0.051063829787234 mg of Vitamin B6 per 100 calories, which is 3.93% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B996 μg

24%

Folates and Folic Acid

Boiled and Drained Yardlong Bean has 95.744680851064 μg of Vitamin B9 per 100 calories, which is 24% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Yardlong Bean 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 C34.5 mg

38.3%

Ascorbic acid

Boiled and Drained Yardlong Bean has 34.468085106383 mg of Vitamin C per 100 calories, which is 38.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Yardlong Bean 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Boiled Yardlong Bean

Calcium94 mg

9.36%

Boiled and Drained Yardlong Bean has 93.617021276596 mg of Calcium per 100 calories, which is 9.36% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.1 mg

11%

Boiled and Drained Yardlong Bean has 0.1 mg of Copper per 100 calories, which is 11% 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

Iron2.1 mg

26%

Boiled and Drained Yardlong Bean has 2.0851063829787 mg of Iron per 100 calories, which is 26% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium89.4 mg

21.3%

Boiled and Drained Yardlong Bean has 89.36170212766 mg of Magnesium per 100 calories, which is 21.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.43 mg

18.6%

Boiled and Drained Yardlong Bean has 0.42765957446809 mg of Manganese per 100 calories, which is 18.6% 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

Phosphorus121 mg

17.3%

Boiled and Drained Yardlong Bean has 121.27659574468 mg of Phosphorus per 100 calories, which is 17.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium617 mg

18%

Boiled and Drained Yardlong Bean has 617.02127659574 mg of Potassium per 100 calories, which is 18% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.2 μg

5.8%

Boiled and Drained Yardlong Bean has 3.1914893617021 μg of Selenium per 100 calories, which is 5.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium8.5 mg

0.57%

Boiled and Drained Yardlong Bean has 8.5106382978723 mg of Sodium per 100 calories, which is 0.57% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.77 mg

6.96%

Boiled and Drained Yardlong Bean has 0.76595744680851 mg of Zinc per 100 calories, which is 6.96% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water186 g

5.03%

Boiled and Drained Yardlong Bean has 186.10638297872 g of Water per 100 calories, which is 5.03% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Boiled and Drained Yardlong Bean:

100 calories of Boiled Yardlong Bean is an excellent source of Vitamin B9 and Vitamin C.
It has a good amount of Vitamin B1, Vitamin B2 and Vitamin B3.
It also has some Vitamin A and Vitamin B6.
While 100 calories of product has trace amounts of Vitamin B5, it has no Vitamin B12 and Vitamin D.

Minerals in 100 calories of Boiled and Drained Yardlong Bean:

100 calories of Boiled Yardlong Bean is an excellent source of Iron and Magnesium.
It has a good amount of Calcium, Copper, Manganese, Phosphorus and Potassium.
It also has some Selenium and Zinc.
It has no Sodium.

Macronutrients in 100 calories of Boiled and Drained Yardlong Bean:

100 calories of Boiled Yardlong Bean has a good amount of Carbohydrate and Protein.
While 100 calories of product has trace amounts of Omega 3, it has no Fat, Saturated Fat and Omega 6.

Compare Boiled and Drained Yardlong Bean with:

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

Food Info

Nutrients in 100 calories of Boiled Yardlong Bean

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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