Nutrients in 100 grams of Boiled Yardlong Beans

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

Macros Ratio

Protein Fat Carbs

27%

70%

100 g ▼

Macro Nutrients

Boiled Yardlong Beans

Energy118 kcal

4.07%

Boiled Yardlong Beans have 118 kcal of Energy per 100 grams, which is 4.07% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.45 g

0.46%

Boiled Yardlong Beans have 0.45 g of Fat per 100 grams, which is 0.46% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.12 g

0.36%

Boiled Yardlong Beans have 0.116 g of Saturated Fat per 100 grams, which is 0.36% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.088 g

5.5%

Boiled Yardlong Beans have 0.088 g of Omega 3 per 100 grams, which is 5.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.11 g

0.62%

Boiled Yardlong Beans have 0.105 g of Omega 6 per 100 grams, which is 0.62% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Yardlong 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

Carbohydrate21 g

16.2%

Boiled Yardlong Beans have 21.09 g of Carbohydrate per 100 grams, which is 16.2% 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

Fiber3.8 g

10%

Boiled Yardlong Beans have 3.8 g of Fiber per 100 grams, which is 10% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.3 g

15%

Boiled Yardlong Beans have 8.29 g of Protein per 100 grams, which is 15% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Boiled Yardlong Beans

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled Yardlong 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

Vitamin B10.21 mg

17.7%

Thiamine

Boiled Yardlong Beans have 0.212 mg of Vitamin B1 per 100 grams, which is 17.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years

Vitamin B20.064 mg

4.92%

Riboflavin

Boiled Yardlong Beans have 0.064 mg of Vitamin B2 per 100 grams, which is 4.92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B30.55 mg

3.44%

Niacin, nicotinic acid, niacinamide

Boiled Yardlong Beans have 0.551 mg of Vitamin B3 per 100 grams, which is 3.44% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years

Vitamin B50.4 mg

7.96%

Pantothenic acid

Boiled Yardlong Beans have 0.398 mg of Vitamin B5 per 100 grams, which is 7.96% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years

Vitamin B60.095 mg

7.3%

Pyridoxine

Boiled Yardlong Beans have 0.095 mg of Vitamin B6 per 100 grams, which is 7.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9146 μg

36.5%

Folates and Folic Acid

Boiled Yardlong Beans have 146 μg of Vitamin B9 per 100 grams, which is 36.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Yardlong 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

Vitamin C0.4 mg

0.44%

Ascorbic acid

Boiled Yardlong Beans have 0.4 mg of Vitamin C per 100 grams, which is 0.44% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Yardlong 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

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Boiled Yardlong Beans

Calcium42 mg

4.2%

Boiled Yardlong Beans have 42 mg of Calcium per 100 grams, which is 4.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.23 mg

25%

Boiled Yardlong Beans have 0.225 mg of Copper per 100 grams, which is 25% 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

Iron2.64 mg

33%

Boiled Yardlong Beans have 2.64 mg of Iron per 100 grams, which is 33% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium98 mg

23.3%

Boiled Yardlong Beans have 98 mg of Magnesium per 100 grams, which is 23.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.49 mg

21%

Boiled Yardlong Beans have 0.487 mg of Manganese per 100 grams, which is 21% 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

Phosphorus181 mg

26%

Boiled Yardlong Beans have 181 mg of Phosphorus per 100 grams, which is 26% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium315 mg

9.26%

Boiled Yardlong Beans have 315 mg of Potassium per 100 grams, which is 9.26% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.8 μg

5.1%

Boiled Yardlong Beans have 2.8 μg of Selenium per 100 grams, which is 5.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5 mg

0.33%

Boiled Yardlong Beans have 5 mg of Sodium per 100 grams, which is 0.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.08 mg

9.8%

Boiled Yardlong Beans have 1.08 mg of Zinc per 100 grams, which is 9.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water68.8 g

1.86%

Boiled Yardlong Beans have 68.8 g of Water per 100 grams, which is 1.86% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Boiled Yardlong Beans:
100 grams of Boiled Yardlong Beans is an excellent source of Vitamin B9. It has a good amount of Vitamin B1, 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 grams of Boiled Yardlong Beans:
100 grams of Boiled Yardlong Beans is an excellent source of Copper, Iron, Magnesium, Manganese and Phosphorus. It has a good amount of Potassium and Zinc. It also has some Calcium and Selenium. It has no Sodium.

Macronutrients in 100 grams of Boiled Yardlong Beans:
100 grams of Boiled 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 Boiled Yardlong Beans with:

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Food Info

Nutrients in 100 grams of Boiled Yardlong Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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