Nutrients in 5 ounces of Winged Bean Tuber

Raw Winged Bean Tuber (Psophocarpus tetragonolobus).

Macros Ratio

Protein Fat Carbs

28%

67%

5 oz ▼

Macro Nutrients

Winged Bean Tuber

Energy210 kcal

7.23%

Raw Winged Bean Tuber has 209.7863 kcal of Energy per 5 ounces, which is 7.23% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.28 g

1.3%

Raw Winged Bean Tuber has 1.2757275 g of Fat per 5 ounces, which is 1.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.31 g

0.98%

Raw Winged Bean Tuber has 0.31467945 g of Saturated Fat per 5 ounces, which is 0.98% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.03 g

1.86%

Raw Winged Bean Tuber has 0.029766975 g of Omega 3 per 5 ounces, which is 1.86% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.22 g

1.28%

Raw Winged Bean Tuber has 0.216873675 g of Omega 6 per 5 ounces, which is 1.28% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate40 g

30.6%

Raw Winged Bean Tuber has 39.8310475 g of Carbohydrate per 5 ounces, which is 30.6% 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

Protein16.4 g

29.4%

Raw Winged Bean Tuber has 16.44271 g of Protein per 5 ounces, which is 29.4% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.54 mg

44.8%

Thiamine

Raw Winged Bean Tuber has 0.537223025 mg of Vitamin B1 per 5 ounces, which is 44.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.21 mg

16.2%

Riboflavin

Raw Winged Bean Tuber has 0.211203775 mg of Vitamin B2 per 5 ounces, which is 16.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.32 mg

14.5%

Niacin, nicotinic acid, niacinamide

Raw Winged Bean Tuber has 2.324659 mg of Vitamin B3 per 5 ounces, which is 14.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.16 mg

3.3%

Pantothenic acid

Raw Winged Bean Tuber has 0.1644271 mg of Vitamin B5 per 5 ounces, which is 3.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.11 mg

8.18%

Pyridoxine

Raw Winged Bean Tuber has 0.106310625 mg of Vitamin B6 per 5 ounces, which is 8.18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B927 μg

6.73%

Folates and Folic Acid

Raw Winged Bean Tuber has 26.932025 μg of Vitamin B9 per 5 ounces, which is 6.73% 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 5 ounces, 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 5 ounces, 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 5 ounces, 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

Calcium42.5 mg

4.25%

Raw Winged Bean Tuber has 42.52425 mg of Calcium per 5 ounces, which is 4.25% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.96 mg

218%

Raw Winged Bean Tuber has 1.96462035 mg of Copper per 5 ounces, which is 218% 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

Iron2.83 mg

35.4%

Raw Winged Bean Tuber has 2.83495 mg of Iron per 5 ounces, which is 35.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium34 mg

8.1%

Raw Winged Bean Tuber has 34.0194 mg of Magnesium per 5 ounces, which is 8.1% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.75 mg

32.8%

Raw Winged Bean Tuber has 0.7540967 mg of Manganese per 5 ounces, which is 32.8% 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

Phosphorus63.8 mg

9.1%

Raw Winged Bean Tuber has 63.786375 mg of Phosphorus per 5 ounces, which is 9.1% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium831 mg

24.4%

Raw Winged Bean Tuber has 830.64035 mg of Potassium per 5 ounces, which is 24.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.99 μg

1.8%

Raw Winged Bean Tuber has 0.9922325 μg of Selenium per 5 ounces, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium49.6 mg

3.3%

Raw Winged Bean Tuber has 49.611625 mg of Sodium per 5 ounces, which is 3.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.97 mg

18%

Raw Winged Bean Tuber has 1.97029025 mg of Zinc per 5 ounces, which is 18% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water81.4 g

2.2%

Raw Winged Bean Tuber has 81.363065 g of Water per 5 ounces, which is 2.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Winged Bean Tuber:

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

Minerals in 5 ounces of Raw Winged Bean Tuber:

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

Macronutrients in 5 ounces of Raw Winged Bean Tuber:

5 ounces of Winged Bean Tuber is an excellent source of Carbohydrate and Protein.
The product has trace amounts of Fat, Saturated Fat, Omega 3 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 5 ounces of Winged Bean Tuber

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Winged Bean Tuber with: