Nutrients in 100 calories of Boiled Yardlong Beans

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

Weight per 100 Calories

Boiled Yardlong Beans

84.7g

Boiled Yardlong Beans has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

27%

70%

100 kcal ▼

Macro Nutrients

Boiled Yardlong Beans

Energy100 kcal

3.45%

Boiled Yardlong Beans have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.38 g

0.39%

Boiled Yardlong Beans have 0.38135593220339 g of Fat per 100 calories, which is 0.39% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.098 g

0.31%

Boiled Yardlong Beans have 0.098305084745763 g of Saturated Fat per 100 calories, which is 0.31% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.075 g

4.66%

Boiled Yardlong Beans have 0.074576271186441 g of Omega 3 per 100 calories, which is 4.66% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.089 g

0.52%

Boiled Yardlong Beans have 0.088983050847458 g of Omega 6 per 100 calories, which is 0.52% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Yardlong Beans have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate18 g

13.7%

Boiled Yardlong Beans have 17.872881355932 g of Carbohydrate per 100 calories, which is 13.7% 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

Fiber3.22 g

8.47%

Boiled Yardlong Beans have 3.2203389830508 g of Fiber per 100 calories, which is 8.47% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.03 g

12.5%

Boiled Yardlong Beans have 7.0254237288136 g of Protein per 100 calories, which is 12.5% 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

RAE, retinol activity equivalents

Boiled Yardlong Beans have 0 μg of Vitamin A per 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.18 mg

15%

Thiamine

Boiled Yardlong Beans have 0.17966101694915 mg of Vitamin B1 per 100 calories, which is 15% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.054 mg

4.17%

Riboflavin

Boiled Yardlong Beans have 0.054237288135593 mg of Vitamin B2 per 100 calories, which is 4.17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.47 mg

2.9%

Niacin, nicotinic acid, niacinamide

Boiled Yardlong Beans have 0.46694915254237 mg of Vitamin B3 per 100 calories, which is 2.9% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.34 mg

6.75%

Pantothenic acid

Boiled Yardlong Beans have 0.33728813559322 mg of Vitamin B5 per 100 calories, which is 6.75% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.081 mg

6.2%

Pyridoxine

Boiled Yardlong Beans have 0.080508474576271 mg of Vitamin B6 per 100 calories, which is 6.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9124 μg

31%

Folates and Folic Acid

Boiled Yardlong Beans have 123.72881355932 μg of Vitamin B9 per 100 calories, which is 31% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Yardlong Beans have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.34 mg

0.38%

Ascorbic acid

Boiled Yardlong Beans have 0.33898305084746 mg of Vitamin C per 100 calories, which is 0.38% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Yardlong Beans have 0 IU of Vitamin D per 100 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 Yardlong Beans

Calcium35.6 mg

3.56%

Boiled Yardlong Beans have 35.593220338983 mg of Calcium per 100 calories, which is 3.56% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.19 mg

21%

Boiled Yardlong Beans have 0.19067796610169 mg of Copper per 100 calories, which is 21% 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

Iron2.24 mg

28%

Boiled Yardlong Beans have 2.2372881355932 mg of Iron per 100 calories, which is 28% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium83 mg

19.8%

Boiled Yardlong Beans have 83.050847457627 mg of Magnesium per 100 calories, which is 19.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.41 mg

18%

Boiled Yardlong Beans have 0.41271186440678 mg of Manganese per 100 calories, which is 18% 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

Phosphorus153 mg

22%

Boiled Yardlong Beans have 153.38983050847 mg of Phosphorus per 100 calories, which is 22% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium267 mg

7.85%

Boiled Yardlong Beans have 266.94915254237 mg of Potassium per 100 calories, which is 7.85% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.37 μg

4.3%

Boiled Yardlong Beans have 2.3728813559322 μg of Selenium per 100 calories, which is 4.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4.24 mg

0.28%

Boiled Yardlong Beans have 4.2372881355932 mg of Sodium per 100 calories, which is 0.28% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.92 mg

8.32%

Boiled Yardlong Beans have 0.91525423728814 mg of Zinc per 100 calories, which is 8.32% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water58.3 g

1.58%

Boiled Yardlong Beans have 58.305084745763 g of Water per 100 calories, which is 1.58% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Boiled Yardlong Beans:

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

Minerals in 100 calories of Boiled Yardlong Beans:

100 calories of Boiled Yardlong Beans is an excellent source of Copper, Iron and Phosphorus.
It has a good amount of Magnesium, Manganese, Potassium and Zinc.
It also has some Calcium and Selenium.
It has no Sodium.

Macronutrients in 100 calories of Boiled Yardlong Beans:

100 calories of Boiled Yardlong Beans has a good amount of Carbohydrate, Fiber and Protein.
It has some Omega 3.
It has no Fat, Saturated Fat and Omega 6.

Compare Boiled Yardlong Beans with:

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

Food Info

Nutrients in 100 calories of Boiled Yardlong Beans

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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