Nutrients in 500 calories of Yardlong Bean

Raw Yardlong Bean (Vigna unguiculata subsp. sesquipedalis).

Weight per 500 Calories

Yardlong Bean

1064g

Raw Yardlong Bean has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

23%

70%

500 kcal ▼

Macro Nutrients

Yardlong Bean

Energy500 kcal

17.2%

Raw Yardlong Bean 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

Fat4.26 g

4.4%

Raw Yardlong Bean has 4.2553191489362 g of Fat per 500 calories, which is 4.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.1 g

3.5%

Raw Yardlong Bean has 1.1170212765957 g of Saturated Fat per 500 calories, which is 3.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.74 g

46.5%

Raw Yardlong Bean has 0.74468085106383 g of Omega 3 per 500 calories, which is 46.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.02 g

Raw Yardlong Bean has 1.0212765957447 g of Omega 6 per 500 calories, which is 6% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate89 g

68.3%

Raw Yardlong Bean has 88.829787234043 g of Carbohydrate per 500 calories, which is 68.3% 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

Protein29.8 g

53%

Raw Yardlong Bean has 29.787234042553 g of Protein per 500 calories, which is 53% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yardlong Bean

Vitamin A457 μg

51%

RAE, retinol activity equivalents

Raw Yardlong Bean has 457.44680851064 μg of Vitamin A per 500 calories, which is 51% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.14 mg

95%

Thiamine

Raw Yardlong Bean has 1.1382978723404 mg of Vitamin B1 per 500 calories, which is 95% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.17 mg

90%

Riboflavin

Raw Yardlong Bean has 1.1702127659574 mg of Vitamin B2 per 500 calories, which is 90% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.36 mg

27.3%

Niacin, nicotinic acid, niacinamide

Raw Yardlong Bean has 4.3617021276596 mg of Vitamin B3 per 500 calories, which is 27.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.59 mg

11.7%

Pantothenic acid

Raw Yardlong Bean has 0.58510638297872 mg of Vitamin B5 per 500 calories, which is 11.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.26 mg

19.6%

Pyridoxine

Raw Yardlong Bean has 0.25531914893617 mg of Vitamin B6 per 500 calories, which is 19.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9660 μg

165%

Folates and Folic Acid

Raw Yardlong Bean has 659.57446808511 μg of Vitamin B9 per 500 calories, which is 165% 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 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 C200 mg

222%

Ascorbic acid

Raw Yardlong Bean has 200 mg of Vitamin C per 500 calories, which is 222% 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 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

Yardlong Bean

Calcium532 mg

53%

Raw Yardlong Bean has 531.91489361702 mg of Calcium per 500 calories, which is 53% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.51 mg

56.7%

Raw Yardlong Bean has 0.51063829787234 mg of Copper per 500 calories, which is 56.7% 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

Iron5 mg

62.5%

Raw Yardlong Bean has 5 mg of Iron per 500 calories, which is 62.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium468 mg

111%

Raw Yardlong Bean has 468.08510638298 mg of Magnesium per 500 calories, which is 111% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.2 mg

95%

Raw Yardlong Bean has 2.1808510638298 mg of Manganese per 500 calories, which is 95% 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

Phosphorus628 mg

89.7%

Raw Yardlong Bean has 627.65957446809 mg of Phosphorus per 500 calories, which is 89.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2553 mg

75%

Raw Yardlong Bean has 2553.1914893617 mg of Potassium per 500 calories, which is 75% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium16 μg

29%

Raw Yardlong Bean has 15.957446808511 μg of Selenium per 500 calories, which is 29% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium42.6 mg

2.84%

Raw Yardlong Bean has 42.553191489362 mg of Sodium per 500 calories, which is 2.84% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.94 mg

35.8%

Raw Yardlong Bean has 3.936170212766 mg of Zinc per 500 calories, which is 35.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water935 g

25.3%

Raw Yardlong Bean has 934.57446808511 g of Water per 500 calories, which is 25.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Yardlong Bean:

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

Minerals in 500 calories of Raw Yardlong Bean:

500 calories of Yardlong Bean has outstanding amounts of Magnesium, Manganese and Phosphorus.
It is an excellent source of Calcium, Copper, Iron, Potassium, Selenium and Zinc.
It also has some Sodium.

Macronutrients in 500 calories of Raw Yardlong Bean:

500 calories of Yardlong Bean is an excellent source of Omega 3, Carbohydrate and Protein.
It has some Fat, Saturated Fat and Omega 6.

Compare Raw Yardlong Bean with:

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

Food Info

Nutrients in 500 calories of Yardlong Bean

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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