Nutrients in 1 kilogram of Winged Bean Tuber

Raw Winged Bean Tuber (Psophocarpus tetragonolobus).

Macros Ratio

Protein Fat Carbs

28%

67%

1 kg ▼

Macro Nutrients

Winged Bean Tuber

Energy1480 kcal

51%

Raw Winged Bean Tuber has 1480 kcal of Energy per 1 kilogram, which is 51% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat9 g

9.28%

Raw Winged Bean Tuber has 9 g of Fat per 1 kilogram, which is 9.28% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.22 g

6.94%

Raw Winged Bean Tuber has 2.22 g of Saturated Fat per 1 kilogram, which is 6.94% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.21 g

13%

Raw Winged Bean Tuber has 0.21 g of Omega 3 per 1 kilogram, which is 13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.53 g

Raw Winged Bean Tuber has 1.53 g of Omega 6 per 1 kilogram, which is 9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Winged Bean Tuber has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate281 g

216%

Raw Winged Bean Tuber has 281 g of Carbohydrate per 1 kilogram, which is 216% 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

Protein116 g

207%

Raw Winged Bean Tuber has 116 g of Protein per 1 kilogram, which is 207% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Winged Bean Tuber

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Winged Bean Tuber has 0 μg of Vitamin A per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B13.8 mg

316%

Thiamine

Raw Winged Bean Tuber has 3.79 mg of Vitamin B1 per 1 kilogram, which is 316% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.5 mg

115%

Riboflavin

Raw Winged Bean Tuber has 1.49 mg of Vitamin B2 per 1 kilogram, which is 115% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B316.4 mg

103%

Niacin, nicotinic acid, niacinamide

Raw Winged Bean Tuber has 16.4 mg of Vitamin B3 per 1 kilogram, which is 103% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.16 mg

23%

Pantothenic acid

Raw Winged Bean Tuber has 1.16 mg of Vitamin B5 per 1 kilogram, which is 23% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.75 mg

57.7%

Pyridoxine

Raw Winged Bean Tuber has 0.75 mg of Vitamin B6 per 1 kilogram, which is 57.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9190 μg

47.5%

Folates and Folic Acid

Raw Winged Bean Tuber has 190 μg of Vitamin B9 per 1 kilogram, which is 47.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Winged Bean Tuber has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Raw Winged Bean Tuber has 0 mg of Vitamin C per 1 kilogram, 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 Bean Tuber has 0 IU of Vitamin D per 1 kilogram, 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

Winged Bean Tuber

Calcium300 mg

30%

Raw Winged Bean Tuber has 300 mg of Calcium per 1 kilogram, which is 30% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper14 mg

1540%

Raw Winged Bean Tuber has 13.86 mg of Copper per 1 kilogram, which is 1540% 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

Iron20 mg

250%

Raw Winged Bean Tuber has 20 mg of Iron per 1 kilogram, which is 250% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium240 mg

57%

Raw Winged Bean Tuber has 240 mg of Magnesium per 1 kilogram, which is 57% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.32 mg

231%

Raw Winged Bean Tuber has 5.32 mg of Manganese per 1 kilogram, which is 231% 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

Phosphorus450 mg

64.3%

Raw Winged Bean Tuber has 450 mg of Phosphorus per 1 kilogram, which is 64.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium5860 mg

172%

Raw Winged Bean Tuber has 5860 mg of Potassium per 1 kilogram, which is 172% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7 μg

12.7%

Raw Winged Bean Tuber has 7 μg of Selenium per 1 kilogram, which is 12.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium350 mg

23.3%

Raw Winged Bean Tuber has 350 mg of Sodium per 1 kilogram, which is 23.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc14 mg

126%

Raw Winged Bean Tuber has 13.9 mg of Zinc per 1 kilogram, which is 126% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water574 g

15.5%

Raw Winged Bean Tuber has 574 g of Water per 1 kilogram, which is 15.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Winged Bean Tuber:

1 kilogram of Winged Bean Tuber has outstanding amounts of Vitamin B1, Vitamin B2 and Vitamin B3.
It is an excellent source of Vitamin B5, Vitamin B6 and Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 1 kilogram of Raw Winged Bean Tuber:

1 kilogram of Winged Bean Tuber has outstanding amounts of Copper, Iron, Manganese, Potassium and Zinc.
It is an excellent source of Calcium, Magnesium, Phosphorus and Sodium.
It also has a good amount of Selenium.

Macronutrients in 1 kilogram of Raw Winged Bean Tuber:

1 kilogram of Winged Bean Tuber has outstanding amounts of Carbohydrate and Protein.
It has a good amount of Fat, Omega 3 and Omega 6.
It also has some Saturated Fat.

Compare Raw Winged Bean Tuber with:

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

Food Info

Nutrients in 1 kilogram of Winged Bean Tuber

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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