Nutrients in 7 ounces of Winged Beans

Raw Winged Beans (Psophocarpus tetragonolobus).

Macros Ratio

Protein Fat Carbs

27%

34%

39%

7 oz ▼

Macro Nutrients

Winged Beans

Energy812 kcal

28%

Raw Winged Beans have 811.646185 kcal of Energy per 7 ounces, which is 28% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat32.4 g

33.4%

Raw Winged Beans have 32.3864688 g of Fat per 7 ounces, which is 33.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat4.57 g

14.3%

Raw Winged Beans have 4.570222895 g of Saturated Fat per 7 ounces, which is 14.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.52 g

32.5%

Raw Winged Beans have 0.51992983 g of Omega 3 per 7 ounces, which is 32.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 68.07 g

47.5%

Raw Winged Beans have 8.07280362 g of Omega 6 per 7 ounces, which is 47.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate82.8 g

63.7%

Raw Winged Beans have 82.77203515 g of Carbohydrate per 7 ounces, which is 63.7% 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

Fiber51.4 g

135%

Raw Winged Beans have 51.3976435 g of Fiber per 7 ounces, which is 135% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein59 g

105%

Raw Winged Beans have 58.83938725 g of Protein per 7 ounces, which is 105% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Winged Beans

Vitamin A0 μg

RAE, retinol activity equivalents

Raw 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 B12.04 mg

170%

Thiamine

Raw Winged Beans have 2.04399895 mg of Vitamin B1 per 7 ounces, which is 170% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.89 mg

68.7%

Riboflavin

Raw Winged Beans have 0.89300925 mg of Vitamin B2 per 7 ounces, which is 68.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.13 mg

38.3%

Niacin, nicotinic acid, niacinamide

Raw Winged Beans have 6.13199685 mg of Vitamin B3 per 7 ounces, which is 38.3% 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

Raw Winged Beans have 1.577649675 mg of Vitamin B5 per 7 ounces, which is 31.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.35 mg

26.7%

Pyridoxine

Raw Winged Beans have 0.347281375 mg of Vitamin B6 per 7 ounces, which is 26.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B989.3 μg

22.3%

Folates and Folic Acid

Raw Winged Beans have 89.300925 μg of Vitamin B9 per 7 ounces, which is 22.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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

Raw 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

Raw 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

Winged Beans

Calcium873 mg

87.3%

Raw Winged Beans have 873.1646 mg of Calcium per 7 ounces, which is 87.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper5.7 mg

635%

Raw Winged Beans have 5.7152592 mg of Copper per 7 ounces, which is 635% 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

Iron26.7 mg

333%

Raw Winged Beans have 26.6712096 mg of Iron per 7 ounces, which is 333% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium355 mg

84.6%

Raw Winged Beans have 355.219235 mg of Magnesium per 7 ounces, which is 84.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese7.4 mg

321%

Raw Winged Beans have 7.384194265 mg of Manganese per 7 ounces, which is 321% 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

Phosphorus895 mg

128%

Raw Winged Beans have 894.993715 mg of Phosphorus per 7 ounces, which is 128% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1939 mg

57%

Raw Winged Beans have 1938.822305 mg of Potassium per 7 ounces, which is 57% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium16.3 μg

29.6%

Raw Winged Beans have 16.272613 μg of Selenium per 7 ounces, which is 29.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium75.4 mg

5.03%

Raw Winged Beans have 75.40967 mg of Sodium per 7 ounces, which is 5.03% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc8.9 mg

81%

Raw Winged Beans have 8.8904032 mg of Zinc per 7 ounces, which is 81% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water16.6 g

0.45%

Raw Winged Beans have 16.5504381 g of Water per 7 ounces, which is 0.45% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Winged Beans:

7 ounces of Winged Beans has outstanding amounts of Vitamin B1.
It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 7 ounces of Raw Winged Beans:

7 ounces of Winged Beans has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc.
It is an excellent source of Potassium and Selenium.
It also has some Sodium.

Macronutrients in 7 ounces of Raw Winged Beans:

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

Compare Raw Winged Beans with:

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

Food Info

Nutrients in 7 ounces of Winged Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Winged Beans with: