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Nutrients in 14 ounces of Boiled Yardlong Beans

Yardlong beans, mature seeds, cooked, boiled, without salt.

Macros Ratio

Protein Fat Carbs
27%
3%
70%
14 oz ▼

Macro Nutrients

Boiled Yardlong Beans
Energy468 kcal
16%
Boiled Yardlong Beans have 468.33374 kcal of Energy per 14 ounces, which is 16% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.8 g
1.84%
Boiled Yardlong Beans have 1.7860185 g of Fat per 14 ounces, which is 1.84% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.46 g
1.44%
Boiled Yardlong Beans have 0.46039588 g of Saturated Fat per 14 ounces, which is 1.44% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.35 g
22%
Boiled Yardlong Beans have 0.34926584 g of Omega 3 per 14 ounces, which is 22% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.42 g
2.45%
Boiled Yardlong Beans have 0.41673765 g of Omega 6 per 14 ounces, which is 2.45% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled Yardlong Beans have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate83.7 g
64.4%
Boiled Yardlong Beans have 83.7047337 g of Carbohydrate per 14 ounces, which is 64.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber15 g
39.7%
Boiled Yardlong Beans have 15.081934 g of Fiber per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein33 g
58.8%
Boiled Yardlong Beans have 32.9024297 g of Protein per 14 ounces, which is 58.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Yardlong Beans
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Boiled Yardlong Beans have 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.84 mg
70%
Thiamine
Boiled Yardlong Beans have 0.84141316 mg of Vitamin B1 per 14 ounces, which is 70% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.25 mg
19.5%
Riboflavin
Boiled Yardlong Beans have 0.25401152 mg of Vitamin B2 per 14 ounces, which is 19.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.2 mg
13.7%
Niacin, nicotinic acid, niacinamide
Boiled Yardlong Beans have 2.18688043 mg of Vitamin B3 per 14 ounces, which is 13.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.58 mg
31.6%
Pantothenic acid
Boiled Yardlong Beans have 1.57963414 mg of Vitamin B5 per 14 ounces, which is 31.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.38 mg
29%
Pyridoxine
Boiled Yardlong Beans have 0.37704835 mg of Vitamin B6 per 14 ounces, which is 29% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9579 μg
145%
Folates and Folic Acid
Boiled Yardlong Beans have 579.46378 μg of Vitamin B9 per 14 ounces, which is 145% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled Yardlong Beans have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.6 mg
1.76%
Ascorbic acid
Boiled Yardlong Beans have 1.587572 mg of Vitamin C per 14 ounces, which is 1.76% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled Yardlong Beans have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Boiled Yardlong Beans
Calcium167 mg
16.7%
Boiled Yardlong Beans have 166.69506 mg of Calcium per 14 ounces, which is 16.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.89 mg
99%
Boiled Yardlong Beans have 0.89300925 mg of Copper per 14 ounces, which is 99% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron10.5 mg
131%
Boiled Yardlong Beans have 10.4779752 mg of Iron per 14 ounces, which is 131% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium389 mg
93%
Boiled Yardlong Beans have 388.95514 mg of Magnesium per 14 ounces, which is 93% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.93 mg
84%
Boiled Yardlong Beans have 1.93286891 mg of Manganese per 14 ounces, which is 84% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus718 mg
103%
Boiled Yardlong Beans have 718.37633 mg of Phosphorus per 14 ounces, which is 103% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1250 mg
36.8%
Boiled Yardlong Beans have 1250.21295 mg of Potassium per 14 ounces, which is 36.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium11 μg
20.2%
Boiled Yardlong Beans have 11.113004 μg of Selenium per 14 ounces, which is 20.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium20 mg
1.32%
Boiled Yardlong Beans have 19.84465 mg of Sodium per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.3 mg
39%
Boiled Yardlong Beans have 4.2864444 mg of Zinc per 14 ounces, which is 39% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water273 g
7.4%
Boiled Yardlong Beans have 273.062384 g of Water per 14 ounces, which is 7.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Boiled Yardlong Beans:
Minerals in 14 ounces of Boiled Yardlong Beans:
Macronutrients in 14 ounces of Boiled Yardlong Beans:



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