Nutrients in 500 calories of Boiled Yambean with Salt

Boiled and Drained Yambean with Salt.

Weight per 500 Calories

Boiled Yambean with Salt

1389g

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

Macros Ratio

Protein Fat Carbs

90%

500 kcal ▼

Macro Nutrients

Boiled Yambean with Salt

Energy500 kcal

17.2%

Boiled and Drained Yambean with Salt has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.25 g

1.3%

Boiled and Drained Yambean with Salt has 1.25 g of Fat per 500 calories, which is 1.3% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate114 g

88%

Boiled and Drained Yambean with Salt has 114.30555555556 g of Carbohydrate per 500 calories, which is 88% 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

Protein10 g

18%

Boiled and Drained Yambean with Salt has 10 g of Protein per 500 calories, which is 18% 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 B10.24 mg

19.7%

Thiamine

Boiled and Drained Yambean with Salt has 0.23611111111111 mg of Vitamin B1 per 500 calories, which is 19.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.39 mg

30%

Riboflavin

Boiled and Drained Yambean with Salt has 0.38888888888889 mg of Vitamin B2 per 500 calories, which is 30% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.64 mg

16.5%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Yambean with Salt has 2.6388888888889 mg of Vitamin B3 per 500 calories, which is 16.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.7 mg

33.6%

Pantothenic acid

Boiled and Drained Yambean with Salt has 1.6805555555556 mg of Vitamin B5 per 500 calories, which is 33.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.56 mg

42.7%

Pyridoxine

Boiled and Drained Yambean with Salt has 0.55555555555556 mg of Vitamin B6 per 500 calories, which is 42.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9111 μg

27.8%

Folates and Folic Acid

Boiled and Drained Yambean with Salt has 111.11111111111 μg of Vitamin B9 per 500 calories, which is 27.8% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C196 mg

218%

Ascorbic acid

Boiled and Drained Yambean with Salt has 195.83333333333 mg of Vitamin C per 500 calories, which is 218% 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 500 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

Calcium153 mg

15.3%

Boiled and Drained Yambean with Salt has 152.77777777778 mg of Calcium per 500 calories, which is 15.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.64 mg

71%

Boiled and Drained Yambean with Salt has 0.63888888888889 mg of Copper per 500 calories, which is 71% 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

Iron7.9 mg

99%

Boiled and Drained Yambean with Salt has 7.9166666666667 mg of Iron per 500 calories, which is 99% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium153 mg

36.4%

Boiled and Drained Yambean with Salt has 152.77777777778 mg of Magnesium per 500 calories, which is 36.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.79 mg

34.4%

Boiled and Drained Yambean with Salt has 0.79166666666667 mg of Manganese per 500 calories, which is 34.4% 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

Phosphorus222 mg

31.7%

Boiled and Drained Yambean with Salt has 222.22222222222 mg of Phosphorus per 500 calories, which is 31.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1875 mg

55%

Boiled and Drained Yambean with Salt has 1875 mg of Potassium per 500 calories, which is 55% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9.72 μg

17.7%

Boiled and Drained Yambean with Salt has 9.7222222222222 μg of Selenium per 500 calories, which is 17.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3361 mg

224%

Boiled and Drained Yambean with Salt has 3361.1111111111 mg of Sodium per 500 calories, which is 224% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.1 mg

19%

Boiled and Drained Yambean with Salt has 2.0833333333333 mg of Zinc per 500 calories, which is 19% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1251 g

34%

Boiled and Drained Yambean with Salt has 1250.9722222222 g of Water per 500 calories, which is 34% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled and Drained Yambean with Salt:

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

Minerals in 500 calories of Boiled and Drained Yambean with Salt:

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

Macronutrients in 500 calories of Boiled and Drained Yambean with Salt:

500 calories of Boiled Yambean with Salt has outstanding amounts of Carbohydrate.
It has a good amount of Protein.
The product has trace amounts of Fat.

Compare Boiled and Drained Yambean with Salt with:

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Food Info

Nutrients in 500 calories of Boiled Yambean with Salt

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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