Nutrients in 1 pound of Yardlong Bean

Raw Yardlong Bean (Vigna unguiculata subsp. sesquipedalis).

Macros Ratio

Protein Fat Carbs

23%

70%

1 lb ▼

Macro Nutrients

Yardlong Bean

Energy213 kcal

7.35%

Raw Yardlong Bean has 213.18824 kcal of Energy per 1 pound, which is 7.35% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.8 g

1.87%

Raw Yardlong Bean has 1.814368 g of Fat per 1 pound, which is 1.87% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.48 g

1.5%

Raw Yardlong Bean has 0.4762716 g of Saturated Fat per 1 pound, which is 1.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.32 g

20%

Raw Yardlong Bean has 0.3175144 g of Omega 3 per 1 pound, which is 20% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.44 g

2.56%

Raw Yardlong Bean has 0.43544832 g of Omega 6 per 1 pound, which is 2.56% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate38 g

29%

Raw Yardlong Bean has 37.874932 g of Carbohydrate per 1 pound, which is 29% 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

Protein12.7 g

22.7%

Raw Yardlong Bean has 12.700576 g of Protein per 1 pound, which is 22.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yardlong Bean

Vitamin A195 μg

21.7%

RAE, retinol activity equivalents

Raw Yardlong Bean has 195.04456 μg of Vitamin A per 1 pound, which is 21.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.49 mg

40.4%

Thiamine

Raw Yardlong Bean has 0.48534344 mg of Vitamin B1 per 1 pound, which is 40.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.5 mg

38.4%

Riboflavin

Raw Yardlong Bean has 0.4989512 mg of Vitamin B2 per 1 pound, which is 38.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.86 mg

11.6%

Niacin, nicotinic acid, niacinamide

Raw Yardlong Bean has 1.8597272 mg of Vitamin B3 per 1 pound, which is 11.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.25 mg

Pantothenic acid

Raw Yardlong Bean has 0.2494756 mg of Vitamin B5 per 1 pound, which is 5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.11 mg

8.37%

Pyridoxine

Raw Yardlong Bean has 0.10886208 mg of Vitamin B6 per 1 pound, which is 8.37% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9281 μg

70.3%

Folates and Folic Acid

Raw Yardlong Bean has 281.22704 μg of Vitamin B9 per 1 pound, which is 70.3% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C85.3 mg

95%

Ascorbic acid

Raw Yardlong Bean has 85.275296 mg of Vitamin C per 1 pound, which is 95% 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 1 pound, 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

Calcium227 mg

22.7%

Raw Yardlong Bean has 226.796 mg of Calcium per 1 pound, which is 22.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.22 mg

24%

Raw Yardlong Bean has 0.21772416 mg of Copper per 1 pound, which is 24% 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

Iron2.13 mg

26.6%

Raw Yardlong Bean has 2.1318824 mg of Iron per 1 pound, which is 26.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium200 mg

47.5%

Raw Yardlong Bean has 199.58048 mg of Magnesium per 1 pound, which is 47.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.93 mg

40.4%

Raw Yardlong Bean has 0.9298636 mg of Manganese per 1 pound, which is 40.4% 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

Phosphorus268 mg

38.2%

Raw Yardlong Bean has 267.61928 mg of Phosphorus per 1 pound, which is 38.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1089 mg

32%

Raw Yardlong Bean has 1088.6208 mg of Potassium per 1 pound, which is 32% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6.8 μg

12.4%

Raw Yardlong Bean has 6.80388 μg of Selenium per 1 pound, which is 12.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium18 mg

1.2%

Raw Yardlong Bean has 18.14368 mg of Sodium per 1 pound, which is 1.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.68 mg

15.3%

Raw Yardlong Bean has 1.6782904 mg of Zinc per 1 pound, which is 15.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water398 g

10.8%

Raw Yardlong Bean has 398.480572 g of Water per 1 pound, which is 10.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Yardlong Bean:

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

Minerals in 1 pound of Raw Yardlong Bean:

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

Macronutrients in 1 pound of Raw Yardlong Bean:

1 pound of Yardlong Bean is an excellent source of Carbohydrate and Protein.
It has a good amount of Omega 3.
It also has some Omega 6.
The product has trace amounts of Fat and Saturated Fat.

Compare Raw Yardlong Bean with:

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

Food Info

Nutrients in 1 pound of Yardlong Bean

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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