Nutrients in 100 grams of Winged Bean Tuber

Raw Winged Bean Tuber (Psophocarpus tetragonolobus).

Macros Ratio

Protein Fat Carbs

28%

67%

100 g ▼

Macro Nutrients

Winged Bean Tuber

Energy148 kcal

5.1%

Raw Winged Bean Tuber has 148 kcal of Energy per 100 grams, which is 5.1% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.9 g

0.93%

Raw Winged Bean Tuber has 0.9 g of Fat per 100 grams, which is 0.93% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.22 g

0.69%

Raw Winged Bean Tuber has 0.222 g of Saturated Fat per 100 grams, which is 0.69% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.021 g

1.3%

Raw Winged Bean Tuber has 0.021 g of Omega 3 per 100 grams, which is 1.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.15 g

0.9%

Raw Winged Bean Tuber has 0.153 g of Omega 6 per 100 grams, which is 0.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Winged Bean Tuber has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate28 g

21.6%

Raw Winged Bean Tuber has 28.1 g of Carbohydrate per 100 grams, which is 21.6% 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

Protein11.6 g

20.7%

Raw Winged Bean Tuber has 11.6 g of Protein per 100 grams, which is 20.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Winged Bean Tuber

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Winged Bean Tuber has 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.38 mg

31.6%

Thiamine

Raw Winged Bean Tuber has 0.379 mg of Vitamin B1 per 100 grams, which is 31.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg

11.5%

Riboflavin

Raw Winged Bean Tuber has 0.149 mg of Vitamin B2 per 100 grams, which is 11.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.64 mg

10.3%

Niacin, nicotinic acid, niacinamide

Raw Winged Bean Tuber has 1.64 mg of Vitamin B3 per 100 grams, which is 10.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.12 mg

2.32%

Pantothenic acid

Raw Winged Bean Tuber has 0.116 mg of Vitamin B5 per 100 grams, which is 2.32% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.075 mg

5.77%

Pyridoxine

Raw Winged Bean Tuber has 0.075 mg of Vitamin B6 per 100 grams, which is 5.77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B919 μg

4.75%

Folates and Folic Acid

Raw Winged Bean Tuber has 19 μg of Vitamin B9 per 100 grams, which is 4.75% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Winged Bean Tuber has 0 μg of Vitamin B12 per 100 grams, 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 Bean Tuber has 0 mg of Vitamin C per 100 grams, 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 Bean Tuber has 0 IU of Vitamin D per 100 grams, 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 Bean Tuber

Calcium30 mg

Raw Winged Bean Tuber has 30 mg of Calcium per 100 grams, which is 3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.4 mg

154%

Raw Winged Bean Tuber has 1.386 mg of Copper per 100 grams, which is 154% 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 mg

25%

Raw Winged Bean Tuber has 2 mg of Iron per 100 grams, which is 25% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium24 mg

5.7%

Raw Winged Bean Tuber has 24 mg of Magnesium per 100 grams, which is 5.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.53 mg

23%

Raw Winged Bean Tuber has 0.532 mg of Manganese per 100 grams, which is 23% 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

Phosphorus45 mg

6.43%

Raw Winged Bean Tuber has 45 mg of Phosphorus per 100 grams, which is 6.43% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium586 mg

17.2%

Raw Winged Bean Tuber has 586 mg of Potassium per 100 grams, which is 17.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.7 μg

1.27%

Raw Winged Bean Tuber has 0.7 μg of Selenium per 100 grams, which is 1.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium35 mg

2.33%

Raw Winged Bean Tuber has 35 mg of Sodium per 100 grams, which is 2.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.4 mg

12.6%

Raw Winged Bean Tuber has 1.39 mg of Zinc per 100 grams, which is 12.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water57.4 g

1.55%

Raw Winged Bean Tuber has 57.4 g of Water per 100 grams, which is 1.55% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Winged Bean Tuber:

100 grams of Winged Bean Tuber is an excellent source of Vitamin B1.
It has a good amount of Vitamin B2 and Vitamin B3.
It also has some Vitamin B6 and Vitamin B9.
While 100 grams of product has trace amounts of Vitamin B5, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 100 grams of Raw Winged Bean Tuber:

100 grams of Winged Bean Tuber has outstanding amounts of Copper.
It is an excellent source of Iron and Manganese.
It also has a good amount of Potassium and Zinc.
This vegetable has some Calcium, Magnesium and Phosphorus.
The product has trace amounts of Selenium and Sodium.

Macronutrients in 100 grams of Raw Winged Bean Tuber:

100 grams of Winged Bean Tuber is an excellent source of Carbohydrate and Protein.
While 100 grams of product has trace amounts of Fat, Omega 3 and Omega 6, it has no Saturated Fat.

Compare Raw Winged Bean Tuber with:

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

Food Info

Nutrients in 100 grams of Winged Bean Tuber

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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