Nutrients in 1 pound of Winged Bean Tuber

Raw Winged Bean Tuber (Psophocarpus tetragonolobus).

Macros Ratio

Protein Fat Carbs

28%

67%

1 lb ▼

Macro Nutrients

Winged Bean Tuber

Energy671 kcal

23%

Raw Winged Bean Tuber has 671.31616 kcal of Energy per 1 pound, which is 23% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.1 g

4.2%

Raw Winged Bean Tuber has 4.082328 g of Fat per 1 pound, which is 4.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1 g

3.15%

Raw Winged Bean Tuber has 1.00697424 g of Saturated Fat per 1 pound, which is 3.15% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.095 g

5.95%

Raw Winged Bean Tuber has 0.09525432 g of Omega 3 per 1 pound, which is 5.95% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.69 g

4.1%

Raw Winged Bean Tuber has 0.69399576 g of Omega 6 per 1 pound, which is 4.1% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate127 g

98%

Raw Winged Bean Tuber has 127.459352 g of Carbohydrate per 1 pound, which is 98% 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

Protein52.6 g

94%

Raw Winged Bean Tuber has 52.616672 g of Protein per 1 pound, which is 94% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Winged Bean Tuber

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Winged Bean Tuber has 0 μg of Vitamin A per 1 pound, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B11.7 mg

143%

Thiamine

Raw Winged Bean Tuber has 1.71911368 mg of Vitamin B1 per 1 pound, which is 143% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.68 mg

52%

Riboflavin

Raw Winged Bean Tuber has 0.67585208 mg of Vitamin B2 per 1 pound, which is 52% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B37.44 mg

46.5%

Niacin, nicotinic acid, niacinamide

Raw Winged Bean Tuber has 7.4389088 mg of Vitamin B3 per 1 pound, which is 46.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.53 mg

10.5%

Pantothenic acid

Raw Winged Bean Tuber has 0.52616672 mg of Vitamin B5 per 1 pound, which is 10.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.34 mg

26%

Pyridoxine

Raw Winged Bean Tuber has 0.340194 mg of Vitamin B6 per 1 pound, which is 26% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B986 μg

21.5%

Folates and Folic Acid

Raw Winged Bean Tuber has 86.18248 μg of Vitamin B9 per 1 pound, which is 21.5% 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 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C0 mg

Ascorbic acid

Raw Winged Bean Tuber has 0 mg of Vitamin C per 1 pound, 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 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Winged Bean Tuber

Calcium136 mg

13.6%

Raw Winged Bean Tuber has 136.0776 mg of Calcium per 1 pound, which is 13.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper6.3 mg

699%

Raw Winged Bean Tuber has 6.28678512 mg of Copper per 1 pound, which is 699% 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

Iron9.07 mg

113%

Raw Winged Bean Tuber has 9.07184 mg of Iron per 1 pound, which is 113% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium109 mg

26%

Raw Winged Bean Tuber has 108.86208 mg of Magnesium per 1 pound, which is 26% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.4 mg

105%

Raw Winged Bean Tuber has 2.41310944 mg of Manganese per 1 pound, which is 105% 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

Phosphorus204 mg

29%

Raw Winged Bean Tuber has 204.1164 mg of Phosphorus per 1 pound, which is 29% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2658 mg

78%

Raw Winged Bean Tuber has 2658.04912 mg of Potassium per 1 pound, which is 78% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.18 μg

5.77%

Raw Winged Bean Tuber has 3.175144 μg of Selenium per 1 pound, which is 5.77% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium159 mg

10.6%

Raw Winged Bean Tuber has 158.7572 mg of Sodium per 1 pound, which is 10.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.3 mg

57.3%

Raw Winged Bean Tuber has 6.3049288 mg of Zinc per 1 pound, which is 57.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water260 g

7.04%

Raw Winged Bean Tuber has 260.361808 g of Water per 1 pound, which is 7.04% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Winged Bean Tuber:

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

Minerals in 1 pound of Raw Winged Bean Tuber:

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

Macronutrients in 1 pound of Raw Winged Bean Tuber:

1 pound of Winged Bean Tuber has outstanding amounts of Carbohydrate and Protein.
It has some Fat, Saturated Fat, Omega 3 and Omega 6.

Compare Raw Winged Bean Tuber with:

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

Food Info

Nutrients in 1 pound of Winged Bean Tuber

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Winged Bean Tuber with: