Food Nutrient Profile - Boiled Yardlong Beans

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Nutrients in 100 grams of Boiled Yardlong Beans

Yardlong beans, mature seeds, cooked, boiled, without salt.

Macros Ratio

Protein Fat Carbs
27%
3%
70%
100 g ▼

Macro Nutrients

Boiled Yardlong Beans
Energy118 kcal
4.07%
Boiled Yardlong Beans provide 118kcal of Energy per 100 grams, meeting 4.07% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.45 g
0.46%
Boiled Yardlong Beans provide 0.45g of Fat per 100 grams, meeting 0.46% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.12 g
0.36%
Boiled Yardlong Beans provide 0.12g of Saturated Fat per 100 grams, meeting 0.36% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.088 g
5.5%
Boiled Yardlong Beans provide 0.088g of Omega 3 per 100 grams, meeting 5.5% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.11 g
0.62%
Boiled Yardlong Beans provide 0.11g of Omega 6 per 100 grams, meeting 0.62% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Boiled Yardlong Beans provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate21 g
16.2%
Boiled Yardlong Beans provide 21g of Carbohydrate per 100 grams, meeting 16.2% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber3.8 g
10%
Boiled Yardlong Beans provide 3.8g of Fiber per 100 grams, meeting 10% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein8.3 g
15%
Boiled Yardlong Beans provide 8.3g of Protein per 100 grams, meeting 15% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Boiled Yardlong Beans
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Boiled Yardlong Beans provide 0μg of Vitamin A per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.21 mg
17.7%
Thiamine
Boiled Yardlong Beans provide 0.21mg of Vitamin B1 per 100 grams, meeting 17.7% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.064 mg
4.92%
Riboflavin
Boiled Yardlong Beans provide 0.064mg of Vitamin B2 per 100 grams, meeting 4.92% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.55 mg
3.44%
Niacin, nicotinic acid, niacinamide
Boiled Yardlong Beans provide 0.55mg of Vitamin B3 per 100 grams, meeting 3.44% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.4 mg
7.96%
Pantothenic acid
Boiled Yardlong Beans provide 0.4mg of Vitamin B5 per 100 grams, meeting 7.96% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.095 mg
7.3%
Pyridoxine
Boiled Yardlong Beans provide 0.095mg of Vitamin B6 per 100 grams, meeting 7.3% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9146 μg
36.5%
Folates and Folic Acid
Boiled Yardlong Beans provide 146μg of Vitamin B9 per 100 grams, meeting 36.5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled Yardlong Beans provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C0.4 mg
0.44%
Ascorbic acid
Boiled Yardlong Beans provide 0.4mg of Vitamin C per 100 grams, meeting 0.44% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled Yardlong Beans provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Boiled Yardlong Beans
Calcium42 mg
4.2%
Boiled Yardlong Beans provide 42mg of Calcium per 100 grams, meeting 4.2% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.23 mg
25%
Boiled Yardlong Beans provide 0.23mg of Copper per 100 grams, meeting 25% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.64 mg
33%
Boiled Yardlong Beans provide 2.64mg of Iron per 100 grams, meeting 33% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium98 mg
23.3%
Boiled Yardlong Beans provide 98mg of Magnesium per 100 grams, meeting 23.3% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.49 mg
21%
Boiled Yardlong Beans provide 0.49mg of Manganese per 100 grams, meeting 21% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus181 mg
26%
Boiled Yardlong Beans provide 181mg of Phosphorus per 100 grams, meeting 26% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium315 mg
9.26%
Boiled Yardlong Beans provide 315mg of Potassium per 100 grams, meeting 9.26% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium2.8 μg
5.1%
Boiled Yardlong Beans provide 2.8μg of Selenium per 100 grams, meeting 5.1% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium5 mg
0.33%
Boiled Yardlong Beans provide 5mg of Sodium per 100 grams, meeting 0.33% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc1.08 mg
9.8%
Boiled Yardlong Beans provide 1.08mg of Zinc per 100 grams, meeting 9.8% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water68.8 g
1.86%
Boiled Yardlong Beans provide 68.8g of Water per 100 grams, meeting 1.86% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Boiled Yardlong Beans | 100 g - Health Benefits and Nutrition Facts

Discover the nutritional value of boiled yardlong beans with detailed macro and micronutrient data for every 100g serving. Learn about the health benefits of this nutritious vegetable.

Discover the Nutritional Power of Boiled Yardlong Beans

When it comes to packing a nutritional punch, boiled yardlong beans are a fantastic choice. Let's dive into the vitamins, minerals, and macronutrients that make these beans a standout addition to your diet.

Vitamins in 100 Grams of Boiled Yardlong Beans

Boiled yardlong beans are a nutrient powerhouse when it comes to vitamins, especially:

However, boiled yardlong beans do not contain Vitamin A, Vitamin B12, Vitamin C, or Vitamin D.

Minerals in 100 Grams of Boiled Yardlong Beans

These beans shine brightly in the mineral department:

Interestingly, boiled yardlong beans contain no Sodium, making them a heart-friendly choice.

Macronutrients in 100 Grams of Boiled Yardlong Beans

When it comes to macronutrients, boiled yardlong beans offer a balanced profile:

Notably, boiled yardlong beans do not contain Fat, Saturated Fat, or Omega-6 Fatty Acids, making them a low-fat, heart-healthy option.

Conclusion

Incorporating boiled yardlong beans into your diet can provide a wealth of vitamins, minerals, and macronutrients that support overall health and well-being. Whether you're looking to boost your energy levels, support heart health, or enhance your nutrient intake, these beans are a delicious and nutritious choice. So, why not add them to your next meal and enjoy their numerous health benefits?

Frequently Asked Questions about Boiled Yardlong Beans

What are the health benefits of Boiled Yardlong Beans?

Boiled yardlong beans are a great source of fiber, vitamins, and minerals. They can help improve digestion, support heart health, and boost the immune system. Additionally, yardlong beans are low in calories and high in antioxidants, making them a nutritious addition to a vegan diet.

Are there any potential risks or side effects of consuming Boiled Yardlong Beans?

Boiled yardlong beans are a nutritious and healthy food choice. However, consuming them in excessive amounts may lead to bloating and gas due to their high fiber content. It is important to cook them properly to reduce the risk of digestive discomfort. Additionally, some people may be allergic to legumes like yardlong beans, so it's important to be aware of any potential allergies before consuming them.

Can I lose weight by eating more Boiled Yardlong Beans?

Yes, yardlong beans are low in calories and high in fiber, making them a great addition to a weight loss diet. However, weight loss ultimately depends on creating a calorie deficit, so it's important to consider your overall diet and physical activity levels as well. Incorporating a variety of nutrient-dense foods and maintaining a balanced diet is key for sustainable weight loss.

Can I gain more muscles by eating more Boiled Yardlong Beans if I train consistently?

Yes, yardlong beans are a good source of plant-based protein, which is essential for muscle growth. However, for optimal muscle gain, it's important to consume a variety of protein sources and ensure you are meeting your overall calorie and nutrient needs. Consistent training, adequate protein intake, and overall balanced nutrition are key factors in building muscle mass.

Can I eat Boiled Yardlong Beans if I have diabetes?

Yes, yardlong beans are a good choice for individuals with diabetes as they are low in calories and carbohydrates, high in fiber, and have a low glycemic index. Boiling them is a healthy cooking method that helps retain their nutrients. Just be mindful of portion sizes and avoid adding high-fat or high-sugar ingredients when preparing them.

Can I consume Boiled Yardlong Beans if I am on a Keto diet?

Yes, you can consume boiled yardlong beans on a Keto diet as they are low in carbohydrates and high in fiber, making them a good choice for this type of diet. Just be mindful of portion sizes to stay within your daily carb limit.

Can I eat Boiled Yardlong Beans if I am on a low fat diet?

Yes, boiled yardlong beans can be a great addition to a low-fat diet. They are low in fat and calories, high in fiber, and packed with essential nutrients like vitamins A and C, potassium, and folate. Just be mindful of any added fats or oils during the cooking process to keep the dish low in fat.

What is the environmental impact of producing Boiled Yardlong Beans?

Producing boiled yardlong beans has a relatively low environmental impact compared to animal-based foods. Yardlong beans require less water, land, and resources to grow compared to animal agriculture. Additionally, plant-based foods generally have lower greenhouse gas emissions and contribute less to deforestation. Choosing yardlong beans as a source of protein can help reduce your carbon footprint and support a more sustainable food system.




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