Nutrients in 300 calories of Winged Bean Tuber

Raw Winged Bean Tuber (Psophocarpus tetragonolobus).

Weight per 300 Calories

Winged Bean Tuber

203g

Raw Winged Bean Tuber has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

28%

67%

300 kcal ▼

Macro Nutrients

Winged Bean Tuber

Energy300 kcal

10.3%

Raw Winged Bean Tuber has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.82 g

1.9%

Raw Winged Bean Tuber has 1.8243243243243 g of Fat per 300 calories, which is 1.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.45 g

1.4%

Raw Winged Bean Tuber has 0.45 g of Saturated Fat per 300 calories, which is 1.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.043 g

2.66%

Raw Winged Bean Tuber has 0.042567567567568 g of Omega 3 per 300 calories, which is 2.66% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.31 g

1.82%

Raw Winged Bean Tuber has 0.31013513513514 g of Omega 6 per 300 calories, which is 1.82% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate57 g

44%

Raw Winged Bean Tuber has 56.959459459459 g of Carbohydrate per 300 calories, which is 44% 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

Protein23.5 g

42%

Raw Winged Bean Tuber has 23.513513513514 g of Protein per 300 calories, which is 42% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.77 mg

64%

Thiamine

Raw Winged Bean Tuber has 0.76824324324324 mg of Vitamin B1 per 300 calories, which is 64% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.3 mg

23.2%

Riboflavin

Raw Winged Bean Tuber has 0.30202702702703 mg of Vitamin B2 per 300 calories, which is 23.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.32 mg

20.8%

Niacin, nicotinic acid, niacinamide

Raw Winged Bean Tuber has 3.3243243243243 mg of Vitamin B3 per 300 calories, which is 20.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.24 mg

4.7%

Pantothenic acid

Raw Winged Bean Tuber has 0.23513513513514 mg of Vitamin B5 per 300 calories, which is 4.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.15 mg

11.7%

Pyridoxine

Raw Winged Bean Tuber has 0.15202702702703 mg of Vitamin B6 per 300 calories, which is 11.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B938.5 μg

9.63%

Folates and Folic Acid

Raw Winged Bean Tuber has 38.513513513514 μg of Vitamin B9 per 300 calories, which is 9.63% 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 300 calories, 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 300 calories, 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 300 calories, 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

Calcium61 mg

6.1%

Raw Winged Bean Tuber has 60.810810810811 mg of Calcium per 300 calories, which is 6.1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.8 mg

312%

Raw Winged Bean Tuber has 2.8094594594595 mg of Copper per 300 calories, which is 312% 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

Iron4.05 mg

50.7%

Raw Winged Bean Tuber has 4.0540540540541 mg of Iron per 300 calories, which is 50.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium48.6 mg

11.6%

Raw Winged Bean Tuber has 48.648648648649 mg of Magnesium per 300 calories, which is 11.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.08 mg

47%

Raw Winged Bean Tuber has 1.0783783783784 mg of Manganese per 300 calories, which is 47% 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

Phosphorus91 mg

13%

Raw Winged Bean Tuber has 91.216216216216 mg of Phosphorus per 300 calories, which is 13% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1188 mg

35%

Raw Winged Bean Tuber has 1187.8378378378 mg of Potassium per 300 calories, which is 35% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.4 μg

2.58%

Raw Winged Bean Tuber has 1.4189189189189 μg of Selenium per 300 calories, which is 2.58% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium71 mg

4.73%

Raw Winged Bean Tuber has 70.945945945946 mg of Sodium per 300 calories, which is 4.73% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.8 mg

25.6%

Raw Winged Bean Tuber has 2.8175675675676 mg of Zinc per 300 calories, which is 25.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water116 g

3.14%

Raw Winged Bean Tuber has 116.35135135135 g of Water per 300 calories, which is 3.14% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Winged Bean Tuber:

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

Minerals in 300 calories of Raw Winged Bean Tuber:

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

Macronutrients in 300 calories of Raw Winged Bean Tuber:

300 calories of Winged Bean Tuber is an excellent source of Carbohydrate and Protein.
It has some Omega 3.
The product has trace amounts of Fat, Saturated Fat 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 300 calories of Winged Bean Tuber

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Winged Bean Tuber with: