Nutrients in 300 calories of Boiled Yambean with Salt

Boiled and Drained Yambean with Salt.

Weight per 300 Calories

Boiled Yambean with Salt

833g

Boiled and Drained Yambean with Salt has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

90%

300 kcal ▼

Macro Nutrients

Boiled Yambean with Salt

Energy300 kcal

10.3%

Boiled and Drained Yambean with Salt 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

Fat0.75 g

0.77%

Boiled and Drained Yambean with Salt has 0.75 g of Fat per 300 calories, which is 0.77% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat

No information available

Omega 3

No information available

Omega 6

No information available

Cholesterol0 mg

Boiled and Drained Yambean with Salt 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

Carbohydrate68.6 g

52.8%

Boiled and Drained Yambean with Salt has 68.583333333333 g of Carbohydrate per 300 calories, which is 52.8% 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

Protein6 g

10.7%

Boiled and Drained Yambean with Salt has 6 g of Protein per 300 calories, which is 10.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Yambean with Salt

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.14 mg

12%

Thiamine

Boiled and Drained Yambean with Salt has 0.14166666666667 mg of Vitamin B1 per 300 calories, which is 12% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.23 mg

18%

Riboflavin

Boiled and Drained Yambean with Salt has 0.23333333333333 mg of Vitamin B2 per 300 calories, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.6 mg

9.9%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Yambean with Salt has 1.5833333333333 mg of Vitamin B3 per 300 calories, which is 9.9% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51 mg

20%

Pantothenic acid

Boiled and Drained Yambean with Salt has 1.0083333333333 mg of Vitamin B5 per 300 calories, which is 20% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.33 mg

25.6%

Pyridoxine

Boiled and Drained Yambean with Salt has 0.33333333333333 mg of Vitamin B6 per 300 calories, which is 25.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B966.7 μg

16.7%

Folates and Folic Acid

Boiled and Drained Yambean with Salt has 66.666666666667 μg of Vitamin B9 per 300 calories, which is 16.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Yambean with Salt 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 C118 mg

131%

Ascorbic acid

Boiled and Drained Yambean with Salt has 117.5 mg of Vitamin C per 300 calories, which is 131% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Yambean with Salt 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

Boiled Yambean with Salt

Calcium92 mg

9.17%

Boiled and Drained Yambean with Salt has 91.666666666667 mg of Calcium per 300 calories, which is 9.17% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.38 mg

42.6%

Boiled and Drained Yambean with Salt has 0.38333333333333 mg of Copper per 300 calories, which is 42.6% 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

Iron4.75 mg

59.4%

Boiled and Drained Yambean with Salt has 4.75 mg of Iron per 300 calories, which is 59.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium92 mg

22%

Boiled and Drained Yambean with Salt has 91.666666666667 mg of Magnesium per 300 calories, which is 22% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.48 mg

20.7%

Boiled and Drained Yambean with Salt has 0.475 mg of Manganese per 300 calories, which is 20.7% 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

Phosphorus133 mg

19%

Boiled and Drained Yambean with Salt has 133.33333333333 mg of Phosphorus per 300 calories, which is 19% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1125 mg

33%

Boiled and Drained Yambean with Salt has 1125 mg of Potassium per 300 calories, which is 33% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.83 μg

10.6%

Boiled and Drained Yambean with Salt has 5.8333333333333 μg of Selenium per 300 calories, which is 10.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2017 mg

134%

Boiled and Drained Yambean with Salt has 2016.6666666667 mg of Sodium per 300 calories, which is 134% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.25 mg

11.4%

Boiled and Drained Yambean with Salt has 1.25 mg of Zinc per 300 calories, which is 11.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water751 g

20.3%

Boiled and Drained Yambean with Salt has 750.58333333333 g of Water per 300 calories, which is 20.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Drained Yambean with Salt:

300 calories of Boiled Yambean with Salt has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Boiled and Drained Yambean with Salt:

300 calories of Boiled Yambean with Salt has outstanding amounts of Sodium.
It is an excellent source of Copper, Iron, Magnesium, Manganese and Potassium.
It also has a good amount of Calcium, Phosphorus, Selenium and Zinc.

Macronutrients in 300 calories of Boiled and Drained Yambean with Salt:

300 calories of Boiled Yambean with Salt is an excellent source of Carbohydrate.
It has a good amount of Protein.
The product has trace amounts of Fat.

Compare Boiled and Drained Yambean with Salt with:

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

Food Info

Nutrients in 300 calories of Boiled Yambean with Salt

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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