Nutrients in 100 grams of Yardlong Beans

Raw Yardlong Beans (Vigna uniguiculata subsp. sesquipedalis).

Macros Ratio

Protein Fat Carbs

27%

70%

100 g ▼

Macro Nutrients

Yardlong Beans

Energy347 kcal

12%

Raw Yardlong Beans have 347 kcal of Energy per 100 grams, which is 12% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.3 g

1.35%

Raw Yardlong Beans have 1.31 g of Fat per 100 grams, which is 1.35% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.34 g

1.06%

Raw Yardlong Beans have 0.339 g of Saturated Fat per 100 grams, which is 1.06% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.26 g

16%

Raw Yardlong Beans have 0.258 g of Omega 3 per 100 grams, which is 16% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.31 g

1.8%

Raw Yardlong Beans have 0.308 g of Omega 6 per 100 grams, which is 1.8% 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 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate62 g

47.6%

Raw Yardlong Beans have 61.91 g of Carbohydrate per 100 grams, which is 47.6% 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

Fiber11 g

29%

Raw Yardlong Beans have 11 g of Fiber per 100 grams, which is 29% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein24.3 g

43.4%

Raw Yardlong Beans have 24.33 g of Protein per 100 grams, which is 43.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yardlong Beans

Vitamin A3 μg

0.33%

RAE, retinol activity equivalents

Raw Yardlong Beans have 3 μg of Vitamin A per 100 grams, which is 0.33% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.89 mg

74%

Thiamine

Raw Yardlong Beans have 0.887 mg of Vitamin B1 per 100 grams, which is 74% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.24 mg

18%

Riboflavin

Raw Yardlong Beans have 0.235 mg of Vitamin B2 per 100 grams, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.16 mg

13.5%

Niacin, nicotinic acid, niacinamide

Raw Yardlong Beans have 2.158 mg of Vitamin B3 per 100 grams, which is 13.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.56 mg

31%

Pantothenic acid

Raw Yardlong Beans have 1.56 mg of Vitamin B5 per 100 grams, which is 31% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.37 mg

28.5%

Pyridoxine

Raw Yardlong Beans have 0.371 mg of Vitamin B6 per 100 grams, which is 28.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9658 μg

165%

Folates and Folic Acid

Raw Yardlong Beans have 658 μg of Vitamin B9 per 100 grams, which is 165% 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 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.6 mg

1.78%

Ascorbic acid

Raw Yardlong Beans have 1.6 mg of Vitamin C per 100 grams, which is 1.78% 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 grams, 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

Calcium138 mg

14%

Raw Yardlong Beans have 138 mg of Calcium per 100 grams, which is 14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.88 mg

98%

Raw Yardlong Beans have 0.879 mg of Copper per 100 grams, which is 98% 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

Iron8.6 mg

108%

Raw Yardlong Beans have 8.61 mg of Iron per 100 grams, which is 108% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium338 mg

80.5%

Raw Yardlong Beans have 338 mg of Magnesium per 100 grams, which is 80.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.6 mg

69%

Raw Yardlong Beans have 1.59 mg of Manganese per 100 grams, which is 69% 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

Phosphorus559 mg

80%

Raw Yardlong Beans have 559 mg of Phosphorus per 100 grams, which is 80% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1157 mg

34%

Raw Yardlong Beans have 1157 mg of Potassium per 100 grams, which is 34% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium8.2 μg

15%

Raw Yardlong 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

Sodium17 mg

1.13%

Raw Yardlong Beans have 17 mg of Sodium per 100 grams, which is 1.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.5 mg

32%

Raw Yardlong Beans have 3.5 mg of Zinc per 100 grams, which is 32% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water8.43 g

0.23%

Raw Yardlong Beans have 8.43 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 Yardlong Beans:

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

Minerals in 100 grams of Raw Yardlong Beans:

100 grams of Yardlong Beans has outstanding amounts of Copper, Iron and Magnesium.
It is an excellent source of Manganese, Phosphorus, Potassium and Zinc.
It also has a good amount of Calcium and Selenium.
The product has trace amounts of Sodium.

Macronutrients in 100 grams of Raw Yardlong Beans:

100 grams of Yardlong Beans is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 3.
The product has trace amounts of 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 grams of Yardlong Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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