Nutrients in 7 ounces of Yardlong Bean

Raw Yardlong Bean (Vigna unguiculata subsp. sesquipedalis).

Macros Ratio

Protein Fat Carbs

23%

70%

7 oz ▼

Macro Nutrients

Yardlong Bean

Energy93 kcal

3.2%

Raw Yardlong Bean has 93.269855 kcal of Energy per 7 ounces, which is 3.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.79 g

0.82%

Raw Yardlong Bean has 0.793786 g of Fat per 7 ounces, which is 0.82% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.21 g

0.65%

Raw Yardlong Bean has 0.208368825 g of Saturated Fat per 7 ounces, which is 0.65% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.14 g

8.7%

Raw Yardlong Bean has 0.13891255 g of Omega 3 per 7 ounces, which is 8.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.19 g

1.12%

Raw Yardlong Bean has 0.19050864 g of Omega 6 per 7 ounces, which is 1.12% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate16.6 g

12.7%

Raw Yardlong Bean has 16.57028275 g of Carbohydrate per 7 ounces, which is 12.7% 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

Protein5.56 g

9.92%

Raw Yardlong Bean has 5.556502 g of Protein per 7 ounces, which is 9.92% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yardlong Bean

Vitamin A85.3 μg

9.5%

RAE, retinol activity equivalents

Raw Yardlong Bean has 85.331995 μg of Vitamin A per 7 ounces, which is 9.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.21 mg

17.7%

Thiamine

Raw Yardlong Bean has 0.212337755 mg of Vitamin B1 per 7 ounces, which is 17.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg

16.8%

Riboflavin

Raw Yardlong Bean has 0.21829115 mg of Vitamin B2 per 7 ounces, which is 16.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.81 mg

5.1%

Niacin, nicotinic acid, niacinamide

Raw Yardlong Bean has 0.81363065 mg of Vitamin B3 per 7 ounces, which is 5.1% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.11 mg

2.2%

Pantothenic acid

Raw Yardlong Bean has 0.109145575 mg of Vitamin B5 per 7 ounces, which is 2.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.048 mg

3.66%

Pyridoxine

Raw Yardlong Bean has 0.04762716 mg of Vitamin B6 per 7 ounces, which is 3.66% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9123 μg

30.8%

Folates and Folic Acid

Raw Yardlong Bean has 123.03683 μg of Vitamin B9 per 7 ounces, which is 30.8% 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 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 C37.3 mg

41.5%

Ascorbic acid

Raw Yardlong Bean has 37.307942 mg of Vitamin C per 7 ounces, which is 41.5% 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 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

Yardlong Bean

Calcium99 mg

9.92%

Raw Yardlong Bean has 99.22325 mg of Calcium per 7 ounces, which is 9.92% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.095 mg

10.6%

Raw Yardlong Bean has 0.09525432 mg of Copper per 7 ounces, which is 10.6% 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

Iron0.93 mg

11.7%

Raw Yardlong Bean has 0.93269855 mg of Iron per 7 ounces, which is 11.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium87.3 mg

20.8%

Raw Yardlong Bean has 87.31646 mg of Magnesium per 7 ounces, which is 20.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.41 mg

17.7%

Raw Yardlong Bean has 0.406815325 mg of Manganese per 7 ounces, which is 17.7% 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

Phosphorus117 mg

16.7%

Raw Yardlong Bean has 117.083435 mg of Phosphorus per 7 ounces, which is 16.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium476 mg

14%

Raw Yardlong Bean has 476.2716 mg of Potassium per 7 ounces, which is 14% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.98 μg

5.4%

Raw Yardlong Bean has 2.9766975 μg of Selenium per 7 ounces, which is 5.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.94 mg

0.53%

Raw Yardlong Bean has 7.93786 mg of Sodium per 7 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.73 mg

6.68%

Raw Yardlong Bean has 0.73425205 mg of Zinc per 7 ounces, which is 6.68% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water174 g

4.7%

Raw Yardlong Bean has 174.33525025 g of Water per 7 ounces, which is 4.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Yardlong Bean:

7 ounces of Yardlong Bean is an excellent source of Vitamin B9 and Vitamin C.
It has a good amount of Vitamin A, Vitamin B1 and Vitamin B2.
It also has some Vitamin B3 and Vitamin B6.
While 7 ounces of product has trace amounts of Vitamin B5, it has no Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Raw Yardlong Bean:

7 ounces of Yardlong Bean is an excellent source of Magnesium.
It has a good amount of Calcium, Copper, Iron, Manganese, Phosphorus and Potassium.
It also has some Selenium and Zinc.
It has no Sodium.

Macronutrients in 7 ounces of Raw Yardlong Bean:

7 ounces of Yardlong Bean has a good amount of Omega 3, Carbohydrate and Protein.
While 7 ounces of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Raw Yardlong Bean with:

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

Food Info

Nutrients in 7 ounces of Yardlong Bean

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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