Nutrients in 100 calories of Yardlong Bean

Raw Yardlong Bean (Vigna unguiculata subsp. sesquipedalis).

Weight per 100 Calories

Yardlong Bean

213g

Raw Yardlong Bean has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

23%

70%

100 kcal ▼

Macro Nutrients

Yardlong Bean

Energy100 kcal

3.45%

Raw 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

Fat0.85 g

0.88%

Raw Yardlong Bean has 0.85106382978723 g of Fat per 100 calories, which is 0.88% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.22 g

0.7%

Raw Yardlong Bean has 0.22340425531915 g of Saturated Fat per 100 calories, which is 0.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.15 g

9.3%

Raw Yardlong Bean has 0.14893617021277 g of Omega 3 per 100 calories, which is 9.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.2 g

1.2%

Raw Yardlong Bean has 0.20425531914894 g of Omega 6 per 100 calories, which is 1.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate17.8 g

13.7%

Raw Yardlong Bean has 17.765957446809 g of Carbohydrate per 100 calories, which is 13.7% 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

Protein5.96 g

10.6%

Raw Yardlong Bean has 5.9574468085106 g of Protein per 100 calories, which is 10.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yardlong Bean

Vitamin A91 μg

10%

RAE, retinol activity equivalents

Raw Yardlong Bean has 91.489361702128 μg of Vitamin A per 100 calories, which is 10% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.23 mg

19%

Thiamine

Raw Yardlong Bean has 0.22765957446809 mg of Vitamin B1 per 100 calories, which is 19% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.23 mg

18%

Riboflavin

Raw Yardlong Bean has 0.23404255319149 mg of Vitamin B2 per 100 calories, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.87 mg

5.45%

Niacin, nicotinic acid, niacinamide

Raw Yardlong Bean has 0.87234042553191 mg of Vitamin B3 per 100 calories, which is 5.45% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.12 mg

2.34%

Pantothenic acid

Raw Yardlong Bean has 0.11702127659574 mg of Vitamin B5 per 100 calories, which is 2.34% 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

Raw 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 B9132 μg

33%

Folates and Folic Acid

Raw Yardlong Bean has 131.91489361702 μg of Vitamin B9 per 100 calories, which is 33% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C40 mg

44.4%

Ascorbic acid

Raw Yardlong Bean has 40 mg of Vitamin C per 100 calories, which is 44.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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

Yardlong Bean

Calcium106 mg

10.6%

Raw Yardlong Bean has 106.3829787234 mg of Calcium per 100 calories, which is 10.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.1 mg

11.3%

Raw Yardlong Bean has 0.10212765957447 mg of Copper per 100 calories, which is 11.3% 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 mg

12.5%

Raw Yardlong Bean has 1 mg of Iron per 100 calories, which is 12.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium94 mg

22.3%

Raw Yardlong Bean has 93.617021276596 mg of Magnesium per 100 calories, which is 22.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.44 mg

19%

Raw Yardlong Bean has 0.43617021276596 mg of Manganese per 100 calories, which is 19% 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

Phosphorus126 mg

18%

Raw Yardlong Bean has 125.53191489362 mg of Phosphorus per 100 calories, which is 18% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium511 mg

15%

Raw Yardlong Bean has 510.63829787234 mg of Potassium per 100 calories, which is 15% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.2 μg

5.8%

Raw 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%

Raw 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

Zinc0.79 mg

7.16%

Raw Yardlong Bean has 0.78723404255319 mg of Zinc per 100 calories, which is 7.16% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water187 g

5.05%

Raw Yardlong Bean has 186.91489361702 g of Water per 100 calories, which is 5.05% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Yardlong Bean:

100 calories of Yardlong Bean is an excellent source of Vitamin B9 and Vitamin C.
It has a good amount of Vitamin A, Vitamin B1 and Vitamin B2.
It also has some Vitamin B3 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 Raw Yardlong Bean:

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

Macronutrients in 100 calories of Raw Yardlong Bean:

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

Compare Raw Yardlong Bean with:

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

Food Info

Nutrients in 100 calories of Yardlong Bean

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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