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Nutrients in 300 calories of Winged Beans

Raw Winged Beans (Psophocarpus tetragonolobus).

Weight per 300 Calories

Winged Beans
73.3g

Raw Winged Beans has very high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
27%
34%
39%
300 kcal ▼

Macro Nutrients

Winged Beans
Energy300 kcal
10.3%
Raw Winged Beans have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat12 g
12.3%
Raw Winged Beans have 11.970660146699 g of Fat per 300 calories, which is 12.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.7 g
5.28%
Raw Winged Beans have 1.6892420537897 g of Saturated Fat per 300 calories, which is 5.28% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.19 g
12%
Raw Winged Beans have 0.1921760391198 g of Omega 3 per 300 calories, which is 12% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 63 g
17.6%
Raw Winged Beans have 2.9838630806846 g of Omega 6 per 300 calories, which is 17.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Winged Beans have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate30.6 g
23.5%
Raw Winged Beans have 30.59413202934 g of Carbohydrate per 300 calories, which is 23.5% 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
Fiber19 g
50%
Raw Winged Beans have 18.997555012225 g of Fiber per 300 calories, which is 50% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein21.7 g
39%
Raw Winged Beans have 21.748166259169 g of Protein per 300 calories, which is 39% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Winged Beans
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Raw Winged Beans have 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.76 mg
63%
Thiamine
Raw Winged Beans have 0.75550122249389 mg of Vitamin B1 per 300 calories, which is 63% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.33 mg
25.4%
Riboflavin
Raw Winged Beans have 0.33007334963325 mg of Vitamin B2 per 300 calories, which is 25.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.27 mg
14%
Niacin, nicotinic acid, niacinamide
Raw Winged Beans have 2.2665036674817 mg of Vitamin B3 per 300 calories, which is 14% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.58 mg
11.7%
Pantothenic acid
Raw Winged Beans have 0.58312958435208 mg of Vitamin B5 per 300 calories, which is 11.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.13 mg
9.87%
Pyridoxine
Raw Winged Beans have 0.12836185819071 mg of Vitamin B6 per 300 calories, which is 9.87% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B933 μg
8.25%
Folates and Folic Acid
Raw Winged Beans have 33.007334963325 μg of Vitamin B9 per 300 calories, which is 8.25% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Winged Beans have 0 μg of Vitamin B12 per 300 calories, 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
0%
Ascorbic acid
Raw Winged Beans have 0 mg of Vitamin C per 300 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Winged Beans have 0 IU of Vitamin D per 300 calories, 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

Winged Beans
Calcium323 mg
32.3%
Raw Winged Beans have 322.73838630807 mg of Calcium per 300 calories, which is 32.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.1 mg
235%
Raw Winged Beans have 2.1124694376528 mg of Copper per 300 calories, which is 235% 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
Iron9.86 mg
123%
Raw Winged Beans have 9.8581907090465 mg of Iron per 300 calories, which is 123% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium131 mg
31.3%
Raw Winged Beans have 131.29584352078 mg of Magnesium per 300 calories, which is 31.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.73 mg
119%
Raw Winged Beans have 2.7293398533007 mg of Manganese per 300 calories, which is 119% 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
Phosphorus331 mg
47.3%
Raw Winged Beans have 330.80684596577 mg of Phosphorus per 300 calories, which is 47.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium717 mg
21%
Raw Winged Beans have 716.62591687042 mg of Potassium per 300 calories, which is 21% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium6 μg
11%
Raw Winged Beans have 6.0146699266504 μg of Selenium per 300 calories, which is 11% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium28 mg
1.86%
Raw Winged Beans have 27.872860635697 mg of Sodium per 300 calories, which is 1.86% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.3 mg
30%
Raw Winged Beans have 3.2860635696822 mg of Zinc per 300 calories, which is 30% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water6.1 g
0.17%
Raw Winged Beans have 6.1173594132029 g of Water per 300 calories, which is 0.17% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw Winged Beans:
Minerals in 300 calories of Raw Winged Beans:
Macronutrients in 300 calories of Raw Winged Beans:



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