Nutrients in 14 ounces of Yardlong Bean

Raw Yardlong Bean (Vigna unguiculata subsp. sesquipedalis).

Macros Ratio

Protein Fat Carbs

23%

70%

14 oz ▼

Macro Nutrients

Yardlong Bean

Energy187 kcal

6.43%

Raw Yardlong Bean has 186.53971 kcal of Energy per 14 ounces, which is 6.43% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.6 g

1.64%

Raw Yardlong Bean has 1.587572 g of Fat per 14 ounces, which is 1.64% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.42 g

1.3%

Raw Yardlong Bean has 0.41673765 g of Saturated Fat per 14 ounces, which is 1.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.28 g

17.4%

Raw Yardlong Bean has 0.2778251 g of Omega 3 per 14 ounces, which is 17.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.38 g

2.24%

Raw Yardlong Bean has 0.38101728 g of Omega 6 per 14 ounces, which is 2.24% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Yardlong Bean has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate33 g

25.5%

Raw Yardlong Bean has 33.1405655 g of Carbohydrate per 14 ounces, which is 25.5% 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

Fiber

No information available

Protein11 g

20%

Raw Yardlong Bean has 11.113004 g of Protein per 14 ounces, which is 20% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yardlong Bean

Vitamin A171 μg

19%

RAE, retinol activity equivalents

Raw Yardlong Bean has 170.66399 μg of Vitamin A per 14 ounces, which is 19% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.42 mg

35.4%

Thiamine

Raw Yardlong Bean has 0.42467551 mg of Vitamin B1 per 14 ounces, which is 35.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.44 mg

33.6%

Riboflavin

Raw Yardlong Bean has 0.4365823 mg of Vitamin B2 per 14 ounces, which is 33.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.63 mg

10%

Niacin, nicotinic acid, niacinamide

Raw Yardlong Bean has 1.6272613 mg of Vitamin B3 per 14 ounces, which is 10% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.22 mg

4.37%

Pantothenic acid

Raw Yardlong Bean has 0.21829115 mg of Vitamin B5 per 14 ounces, which is 4.37% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.095 mg

7.33%

Pyridoxine

Raw Yardlong Bean has 0.09525432 mg of Vitamin B6 per 14 ounces, which is 7.33% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9246 μg

61.5%

Folates and Folic Acid

Raw Yardlong Bean has 246.07366 μg of Vitamin B9 per 14 ounces, which is 61.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Yardlong Bean has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C74.6 mg

83%

Ascorbic acid

Raw Yardlong Bean has 74.615884 mg of Vitamin C per 14 ounces, which is 83% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Yardlong Bean has 0 IU of Vitamin D per 14 ounces, 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 Bean

Calcium198 mg

20%

Raw Yardlong Bean has 198.4465 mg of Calcium per 14 ounces, which is 20% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.19 mg

21%

Raw Yardlong Bean has 0.19050864 mg of Copper per 14 ounces, which is 21% 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

Iron1.87 mg

23.3%

Raw Yardlong Bean has 1.8653971 mg of Iron per 14 ounces, which is 23.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium175 mg

41.6%

Raw Yardlong Bean has 174.63292 mg of Magnesium per 14 ounces, which is 41.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.81 mg

35.4%

Raw Yardlong Bean has 0.81363065 mg of Manganese per 14 ounces, which is 35.4% 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

Phosphorus234 mg

33.5%

Raw Yardlong Bean has 234.16687 mg of Phosphorus per 14 ounces, which is 33.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium953 mg

28%

Raw Yardlong Bean has 952.5432 mg of Potassium per 14 ounces, which is 28% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.95 μg

11%

Raw Yardlong Bean has 5.953395 μg of Selenium per 14 ounces, which is 11% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium16 mg

1.06%

Raw Yardlong Bean has 15.87572 mg of Sodium per 14 ounces, which is 1.06% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.47 mg

13.4%

Raw Yardlong Bean has 1.4685041 mg of Zinc per 14 ounces, which is 13.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water349 g

9.42%

Raw Yardlong Bean has 348.6705005 g of Water per 14 ounces, which is 9.42% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Yardlong Bean:

14 ounces of Yardlong Bean has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2 and Vitamin B9.
It also has a good amount of Vitamin A, Vitamin B3 and Vitamin B6.
This vegetable has some Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Yardlong Bean:

14 ounces of Yardlong Bean is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium, Selenium and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 14 ounces of Raw Yardlong Bean:

14 ounces of Yardlong Bean is an excellent source of Carbohydrate.
It has a good amount of Omega 3 and Protein.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Raw Yardlong Bean with:

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

Food Info

Nutrients in 14 ounces of Yardlong Bean

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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