Nutrients in 100 calories of Yardlong Beans

Raw Yardlong Beans (Vigna uniguiculata subsp. sesquipedalis).

Weight per 100 Calories

Yardlong Beans

29g

Raw Yardlong Beans has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

27%

70%

100 kcal ▼

Macro Nutrients

Yardlong Beans

Energy100 kcal

3.45%

Raw Yardlong Beans have 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

Fat0.38 g

0.39%

Raw Yardlong Beans have 0.37752161383285 g of Fat per 100 calories, which is 0.39% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.098 g

0.31%

Raw Yardlong Beans have 0.097694524495677 g of Saturated Fat per 100 calories, which is 0.31% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.074 g

4.65%

Raw Yardlong Beans have 0.074351585014409 g of Omega 3 per 100 calories, which is 4.65% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.089 g

0.52%

Raw Yardlong Beans have 0.088760806916427 g of Omega 6 per 100 calories, which is 0.52% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate18 g

13.7%

Raw Yardlong Beans have 17.841498559078 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

Fiber3.17 g

8.34%

Raw Yardlong Beans have 3.1700288184438 g of Fiber per 100 calories, which is 8.34% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7 g

12.5%

Raw Yardlong Beans have 7.0115273775216 g of Protein per 100 calories, which is 12.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yardlong Beans

Vitamin A0.86 μg

0.096%

RAE, retinol activity equivalents

Raw Yardlong Beans have 0.86455331412104 μg of Vitamin A per 100 calories, which is 0.096% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.26 mg

21.3%

Thiamine

Raw Yardlong Beans have 0.25561959654179 mg of Vitamin B1 per 100 calories, which is 21.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.068 mg

5.2%

Riboflavin

Raw Yardlong Beans have 0.067723342939481 mg of Vitamin B2 per 100 calories, which is 5.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.62 mg

3.9%

Niacin, nicotinic acid, niacinamide

Raw Yardlong Beans have 0.62190201729107 mg of Vitamin B3 per 100 calories, which is 3.9% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.45 mg

Pantothenic acid

Raw Yardlong Beans have 0.44956772334294 mg of Vitamin B5 per 100 calories, which is 9% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.11 mg

8.22%

Pyridoxine

Raw Yardlong Beans have 0.10691642651297 mg of Vitamin B6 per 100 calories, which is 8.22% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9190 μg

47.4%

Folates and Folic Acid

Raw Yardlong Beans have 189.62536023055 μg of Vitamin B9 per 100 calories, which is 47.4% 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 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 C0.46 mg

0.51%

Ascorbic acid

Raw Yardlong Beans have 0.46109510086455 mg of Vitamin C per 100 calories, which is 0.51% 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 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 Beans

Calcium39.8 mg

3.98%

Raw Yardlong Beans have 39.769452449568 mg of Calcium per 100 calories, which is 3.98% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.25 mg

28%

Raw Yardlong Beans have 0.25331412103746 mg of Copper per 100 calories, which is 28% 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

Iron2.5 mg

31%

Raw Yardlong Beans have 2.4812680115274 mg of Iron per 100 calories, which is 31% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium97 mg

23%

Raw Yardlong Beans have 97.406340057637 mg of Magnesium per 100 calories, which is 23% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.46 mg

20%

Raw Yardlong Beans have 0.45821325648415 mg of Manganese per 100 calories, which is 20% 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

Phosphorus161 mg

23%

Raw Yardlong Beans have 161.09510086455 mg of Phosphorus per 100 calories, which is 23% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium333 mg

9.8%

Raw Yardlong Beans have 333.42939481268 mg of Potassium per 100 calories, which is 9.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.36 μg

4.3%

Raw Yardlong Beans have 2.3631123919308 μg of Selenium per 100 calories, which is 4.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4.9 mg

0.33%

Raw Yardlong Beans have 4.8991354466859 mg of Sodium per 100 calories, which is 0.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1 mg

9.17%

Raw Yardlong Beans have 1.0086455331412 mg of Zinc per 100 calories, which is 9.17% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2.43 g

0.066%

Raw Yardlong Beans have 2.4293948126801 g of Water per 100 calories, which is 0.066% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Yardlong Beans:

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

Minerals in 100 calories of Raw Yardlong Beans:

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

Macronutrients in 100 calories of Raw Yardlong Beans:

100 calories of Yardlong Beans has a good amount of Carbohydrate, Fiber and Protein.
It has some Omega 3.
It has no Fat, Saturated Fat and Omega 6.

Compare Raw Yardlong Beans with:

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

Food Info

Nutrients in 100 calories of Yardlong Beans

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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