Nutrients in 7 ounces of Winged Bean Tuber

Raw Winged Bean Tuber (Psophocarpus tetragonolobus).

Macros Ratio

Protein Fat Carbs

28%

67%

7 oz ▼

Macro Nutrients

Winged Bean Tuber

Energy294 kcal

10%

Raw Winged Bean Tuber has 293.70082 kcal of Energy per 7 ounces, which is 10% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.8 g

1.84%

Raw Winged Bean Tuber has 1.7860185 g of Fat per 7 ounces, which is 1.84% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.44 g

1.38%

Raw Winged Bean Tuber has 0.44055123 g of Saturated Fat per 7 ounces, which is 1.38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.042 g

2.6%

Raw Winged Bean Tuber has 0.041673765 g of Omega 3 per 7 ounces, which is 2.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.3 g

1.8%

Raw Winged Bean Tuber has 0.303623145 g of Omega 6 per 7 ounces, which is 1.8% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate55.8 g

43%

Raw Winged Bean Tuber has 55.7634665 g of Carbohydrate per 7 ounces, which is 43% 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 g

41%

Raw Winged Bean Tuber has 23.019794 g of Protein per 7 ounces, which is 41% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.75 mg

62.7%

Thiamine

Raw Winged Bean Tuber has 0.752112235 mg of Vitamin B1 per 7 ounces, which is 62.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.3 mg

22.7%

Riboflavin

Raw Winged Bean Tuber has 0.295685285 mg of Vitamin B2 per 7 ounces, which is 22.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.25 mg

20.3%

Niacin, nicotinic acid, niacinamide

Raw Winged Bean Tuber has 3.2545226 mg of Vitamin B3 per 7 ounces, which is 20.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.23 mg

4.6%

Pantothenic acid

Raw Winged Bean Tuber has 0.23019794 mg of Vitamin B5 per 7 ounces, which is 4.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.15 mg

11.4%

Pyridoxine

Raw Winged Bean Tuber has 0.148834875 mg of Vitamin B6 per 7 ounces, which is 11.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B937.7 μg

9.43%

Folates and Folic Acid

Raw Winged Bean Tuber has 37.704835 μg of Vitamin B9 per 7 ounces, which is 9.43% 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 7 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 7 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 7 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

Calcium59.5 mg

5.95%

Raw Winged Bean Tuber has 59.53395 mg of Calcium per 7 ounces, which is 5.95% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.75 mg

306%

Raw Winged Bean Tuber has 2.75046849 mg of Copper per 7 ounces, which is 306% 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

Iron3.97 mg

49.6%

Raw Winged Bean Tuber has 3.96893 mg of Iron per 7 ounces, which is 49.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium47.6 mg

11.3%

Raw Winged Bean Tuber has 47.62716 mg of Magnesium per 7 ounces, which is 11.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.06 mg

46%

Raw Winged Bean Tuber has 1.05573538 mg of Manganese per 7 ounces, which is 46% 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

Phosphorus89.3 mg

12.8%

Raw Winged Bean Tuber has 89.300925 mg of Phosphorus per 7 ounces, which is 12.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1163 mg

34.2%

Raw Winged Bean Tuber has 1162.89649 mg of Potassium per 7 ounces, which is 34.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.4 μg

2.53%

Raw Winged Bean Tuber has 1.3891255 μg of Selenium per 7 ounces, which is 2.53% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium69.5 mg

4.63%

Raw Winged Bean Tuber has 69.456275 mg of Sodium per 7 ounces, which is 4.63% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.76 mg

25%

Raw Winged Bean Tuber has 2.75840635 mg of Zinc per 7 ounces, which is 25% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water114 g

3.08%

Raw Winged Bean Tuber has 113.908291 g of Water per 7 ounces, which is 3.08% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Winged Bean Tuber:

7 ounces 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 7 ounces of Raw Winged Bean Tuber:

7 ounces 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 7 ounces of Raw Winged Bean Tuber:

7 ounces 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 7 ounces of Winged Bean Tuber

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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