Nutrients in 7 ounces of Boiled Winged Beans

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

Macros Ratio

Protein Fat Carbs

27%

34%

39%

7 oz ▼

Macro Nutrients

Boiled Winged Beans

Energy292 kcal

10%

Boiled Winged Beans have 291.716355 kcal of Energy per 7 ounces, which is 10% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat11.6 g

12%

Boiled Winged Beans have 11.5892756 g of Fat per 7 ounces, which is 12% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.64 g

5.1%

Boiled Winged Beans have 1.637183625 g of Saturated Fat per 7 ounces, which is 5.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.19 g

11.7%

Boiled Winged Beans have 0.18653971 g of Omega 3 per 7 ounces, which is 11.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.9 g

17%

Boiled Winged Beans have 2.891365505 g of Omega 6 per 7 ounces, which is 17% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Winged Beans have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate29.6 g

23%

Boiled Winged Beans have 29.6479071 g of Carbohydrate per 7 ounces, which is 23% 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

Protein21 g

37.6%

Boiled Winged Beans have 21.0750183 g of Protein per 7 ounces, which is 37.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Winged Beans

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled Winged Beans have 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 B10.59 mg

48.8%

Thiamine

Boiled Winged Beans have 0.585417175 mg of Vitamin B1 per 7 ounces, which is 48.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.26 mg

19.7%

Riboflavin

Boiled Winged Beans have 0.255995985 mg of Vitamin B2 per 7 ounces, which is 19.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.65 mg

10.3%

Niacin, nicotinic acid, niacinamide

Boiled Winged Beans have 1.64710595 mg of Vitamin B3 per 7 ounces, which is 10.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.31 mg

6.2%

Pantothenic acid

Boiled Winged Beans have 0.30957654 mg of Vitamin B5 per 7 ounces, which is 6.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.093 mg

7.17%

Pyridoxine

Boiled Winged Beans have 0.093269855 mg of Vitamin B6 per 7 ounces, which is 7.17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B920 μg

4.96%

Folates and Folic Acid

Boiled Winged Beans have 19.84465 μg of Vitamin B9 per 7 ounces, which is 4.96% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Winged Beans have 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

Boiled Winged Beans have 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

Boiled Winged Beans have 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

Boiled Winged Beans

Calcium282 mg

28%

Boiled Winged Beans have 281.79403 mg of Calcium per 7 ounces, which is 28% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.53 mg

170%

Boiled Winged Beans have 1.533991445 mg of Copper per 7 ounces, which is 170% 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

Iron8.6 mg

107%

Boiled Winged Beans have 8.59273345 mg of Iron per 7 ounces, which is 107% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium107 mg

25.5%

Boiled Winged Beans have 107.16111 mg of Magnesium per 7 ounces, which is 25.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.38 mg

103%

Boiled Winged Beans have 2.379373535 mg of Manganese per 7 ounces, which is 103% 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

Phosphorus304 mg

43.4%

Boiled Winged Beans have 303.623145 mg of Phosphorus per 7 ounces, which is 43.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium556 mg

16.3%

Boiled Winged Beans have 555.6502 mg of Potassium per 7 ounces, which is 16.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.75 μg

10.5%

Boiled Winged Beans have 5.7549485 μg of Selenium per 7 ounces, which is 10.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium25.8 mg

1.7%

Boiled Winged Beans have 25.798045 mg of Sodium per 7 ounces, which is 1.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.86 mg

26%

Boiled Winged Beans have 2.8576296 mg of Zinc per 7 ounces, which is 26% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water133 g

3.6%

Boiled Winged Beans have 133.33620335 g of Water per 7 ounces, which is 3.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Boiled Winged Beans:

7 ounces of Boiled Winged Beans is an excellent source of Vitamin B1.
It has a good amount of Vitamin B2, Vitamin B3 and Vitamin B6.
It also has some Vitamin B5 and Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 7 ounces of Boiled Winged Beans:

7 ounces of Boiled Winged Beans has outstanding amounts of Copper, Iron and Manganese.
It is an excellent source of Calcium, Magnesium, Phosphorus and Zinc.
It also has a good amount of Potassium and Selenium.
The product has trace amounts of Sodium.

Macronutrients in 7 ounces of Boiled Winged Beans:

7 ounces of Boiled Winged Beans is an excellent source of Carbohydrate and Protein.
It has a good amount of Fat, Omega 3 and Omega 6.
It also has some Saturated Fat.

Compare Boiled Winged Beans with:

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

Food Info

Nutrients in 7 ounces of Boiled Winged Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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