Nutrients in 100 grams of Winged Beans

Raw Winged Beans (Psophocarpus tetragonolobus).

Macros Ratio

Protein Fat Carbs

27%

34%

39%

100 g ▼

Macro Nutrients

Winged Beans

Energy409 kcal

14%

Raw Winged Beans have 409 kcal of Energy per 100 grams, which is 14% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat16.3 g

17%

Raw Winged Beans have 16.32 g of Fat per 100 grams, which is 17% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.3 g

7.2%

Raw Winged Beans have 2.303 g of Saturated Fat per 100 grams, which is 7.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.26 g

16.4%

Raw Winged Beans have 0.262 g of Omega 3 per 100 grams, which is 16.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 64.07 g

24%

Raw Winged Beans have 4.068 g of Omega 6 per 100 grams, which is 24% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Winged Beans have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate41.7 g

32%

Raw Winged Beans have 41.71 g of Carbohydrate per 100 grams, which is 32% 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

Fiber26 g

68%

Raw Winged Beans have 25.9 g of Fiber per 100 grams, which is 68% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein29.7 g

53%

Raw Winged Beans have 29.65 g of Protein per 100 grams, which is 53% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Winged Beans

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Winged Beans have 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B11.03 mg

86%

Thiamine

Raw Winged Beans have 1.03 mg of Vitamin B1 per 100 grams, which is 86% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.45 mg

34.6%

Riboflavin

Raw Winged Beans have 0.45 mg of Vitamin B2 per 100 grams, which is 34.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B33.1 mg

19.3%

Niacin, nicotinic acid, niacinamide

Raw Winged Beans have 3.09 mg of Vitamin B3 per 100 grams, which is 19.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.8 mg

16%

Pantothenic acid

Raw Winged Beans have 0.795 mg of Vitamin B5 per 100 grams, which is 16% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.18 mg

13.5%

Pyridoxine

Raw Winged Beans have 0.175 mg of Vitamin B6 per 100 grams, which is 13.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B945 μg

11.3%

Folates and Folic Acid

Raw Winged Beans have 45 μg of Vitamin B9 per 100 grams, which is 11.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Winged Beans have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C0 mg

Ascorbic acid

Raw Winged Beans have 0 mg of Vitamin C per 100 grams, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Winged Beans have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Winged Beans

Calcium440 mg

44%

Raw Winged Beans have 440 mg of Calcium per 100 grams, which is 44% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.88 mg

320%

Raw Winged Beans have 2.88 mg of Copper per 100 grams, which is 320% 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

Iron13.4 mg

168%

Raw Winged Beans have 13.44 mg of Iron per 100 grams, which is 168% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium179 mg

42.6%

Raw Winged Beans have 179 mg of Magnesium per 100 grams, which is 42.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.72 mg

162%

Raw Winged Beans have 3.721 mg of Manganese per 100 grams, which is 162% 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

Phosphorus451 mg

64.4%

Raw Winged Beans have 451 mg of Phosphorus per 100 grams, which is 64.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium977 mg

28.7%

Raw Winged Beans have 977 mg of Potassium per 100 grams, which is 28.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium8.2 μg

15%

Raw Winged Beans have 8.2 μg of Selenium per 100 grams, which is 15% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium38 mg

2.53%

Raw Winged Beans have 38 mg of Sodium per 100 grams, which is 2.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.5 mg

40.7%

Raw Winged Beans have 4.48 mg of Zinc per 100 grams, which is 40.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water8.34 g

0.23%

Raw Winged Beans have 8.34 g of Water per 100 grams, which is 0.23% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Winged Beans:

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

Minerals in 100 grams of Raw Winged Beans:

100 grams of Winged Beans has outstanding amounts of Copper, Iron and Manganese.
It is an excellent source of Calcium, Magnesium, Phosphorus, Potassium and Zinc.
It also has a good amount of Selenium.
This legume has some Sodium.

Macronutrients in 100 grams of Raw Winged Beans:

100 grams of Winged Beans is an excellent source of Omega 6, Carbohydrate, Fiber and Protein.
It has a good amount of Fat, Saturated Fat and Omega 3.

Compare Raw Winged Beans with:

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

Food Info

Nutrients in 100 grams of Winged Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Winged Beans with: