Nutrients in 500 calories of Boiled Yambean

Boiled and Drained Yambean .

Weight per 500 Calories

Boiled Yambean

1316g

Boiled and Drained Yambean has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

91%

500 kcal ▼

Macro Nutrients

Boiled Yambean

Energy500 kcal

17.2%

Boiled and Drained Yambean has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.2 g

1.22%

Boiled and Drained Yambean has 1.1842105263158 g of Fat per 500 calories, which is 1.22% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat

No information available

Omega 3

No information available

Omega 6

No information available

Cholesterol0 mg

Boiled and Drained Yambean has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate116 g

89.3%

Boiled and Drained Yambean has 116.05263157895 g of Carbohydrate per 500 calories, which is 89.3% 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

Protein9.47 g

17%

Boiled and Drained Yambean has 9.4736842105263 g of Protein per 500 calories, which is 17% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Yambean

Vitamin A13 μg

1.46%

RAE, retinol activity equivalents

Boiled and Drained Yambean has 13.157894736842 μg of Vitamin A per 500 calories, which is 1.46% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.22 mg

18.6%

Thiamine

Boiled and Drained Yambean has 0.22368421052632 mg of Vitamin B1 per 500 calories, which is 18.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.37 mg

28.3%

Riboflavin

Boiled and Drained Yambean has 0.36842105263158 mg of Vitamin B2 per 500 calories, which is 28.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.5 mg

15.6%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Yambean has 2.5 mg of Vitamin B3 per 500 calories, which is 15.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.6 mg

32%

Pantothenic acid

Boiled and Drained Yambean has 1.5921052631579 mg of Vitamin B5 per 500 calories, which is 32% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.53 mg

40.5%

Pyridoxine

Boiled and Drained Yambean has 0.52631578947368 mg of Vitamin B6 per 500 calories, which is 40.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9105 μg

26.3%

Folates and Folic Acid

Boiled and Drained Yambean has 105.26315789474 μg of Vitamin B9 per 500 calories, which is 26.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Yambean has 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C186 mg

206%

Ascorbic acid

Boiled and Drained Yambean has 185.52631578947 mg of Vitamin C per 500 calories, which is 206% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Yambean has 0 IU of Vitamin D per 500 calories, 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

Boiled Yambean

Calcium145 mg

14.5%

Boiled and Drained Yambean has 144.73684210526 mg of Calcium per 500 calories, which is 14.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.61 mg

67.3%

Boiled and Drained Yambean has 0.60526315789474 mg of Copper per 500 calories, which is 67.3% 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

Iron7.5 mg

94%

Boiled and Drained Yambean has 7.5 mg of Iron per 500 calories, which is 94% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium145 mg

34.5%

Boiled and Drained Yambean has 144.73684210526 mg of Magnesium per 500 calories, which is 34.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.75 mg

32.6%

Boiled and Drained Yambean has 0.75 mg of Manganese per 500 calories, which is 32.6% 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

Phosphorus211 mg

30%

Boiled and Drained Yambean has 210.52631578947 mg of Phosphorus per 500 calories, which is 30% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1776 mg

52.2%

Boiled and Drained Yambean has 1776.3157894737 mg of Potassium per 500 calories, which is 52.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9.2 μg

16.7%

Boiled and Drained Yambean has 9.2105263157895 μg of Selenium per 500 calories, which is 16.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium52.6 mg

3.5%

Boiled and Drained Yambean has 52.631578947368 mg of Sodium per 500 calories, which is 3.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.97 mg

18%

Boiled and Drained Yambean has 1.9736842105263 mg of Zinc per 500 calories, which is 18% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1185 g

32%

Boiled and Drained Yambean has 1185.1315789474 g of Water per 500 calories, which is 32% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled and Drained Yambean :

500 calories of Boiled Yambean has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin B1 and Vitamin B3.
While 500 calories of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Boiled and Drained Yambean :

500 calories of Boiled Yambean has outstanding amounts of Iron.
It is an excellent source of Copper, Magnesium, Manganese, Phosphorus and Potassium.
It also has a good amount of Calcium, Selenium and Zinc.
This vegetable has some Sodium.

Macronutrients in 500 calories of Boiled and Drained Yambean :

500 calories of Boiled Yambean has outstanding amounts of Carbohydrate.
It has a good amount of Protein.
The product has trace amounts of Fat.

Compare Boiled and Drained Yambean with:

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

Food Info

Nutrients in 500 calories of Boiled Yambean

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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