Yardlong beans, mature seeds, raw

Per 100g · Legumes and Legume Products · USDA SR Legacy

347

Calories

24.3g

Protein

61.9g

Carbs

1.31g

Fat

Macro Distribution (kcal)

Protein 27%
Carbs 69%
Fat 3%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 347 kcal —
Macronutrients
Water 8.43 g —
Protein 24.3 g
49% (High)
Total lipid (fat) 1.31 g
2% (Low)
Carbohydrate, by difference 61.9 g
23% (High)
Fiber, total dietary 11.0 g
39% (High)
Fats & Fatty Acids
Fatty acids, total saturated 0.339 g
2% (Low)
Fatty acids, total monounsaturated 0.114 g —
Fatty acids, total trans 0 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 1.60 mg
2% (Low)
Thiamin (Vitamin B1) 0.887 mg
74% (High)
Riboflavin (Vitamin B2) 0.235 mg
18% (Moderate)
Niacin (Vitamin B3) 2.16 mg
13% (Moderate)
Pantothenic acid (Vitamin B5) 1.56 mg
31% (High)
Vitamin B-6 — Pyridoxine 0.371 mg
22% (High)
Biotin (Vitamin B7) 658.0 ug
165% (High)
Folate, total (Vitamin B9) 0 ug —
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 3.00 ug
0% (Low)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 138.0 mg
11% (Moderate)
Iron, Fe 8.61 mg
48% (High)
Magnesium, Mg 338.0 mg
80% (High)
Phosphorus, P 559.0 mg
45% (High)
Potassium, K 1157.0 mg
25% (High)
Sodium, Na 17.0 mg
1% (Low)
Zinc, Zn 3.50 mg
32% (High)
Copper, Cu 0.879 mg
98% (High)
Manganese, Mn 1.59 mg
69% (High)
Selenium, Se 8.20 ug
15% (Moderate)
Other
Energy 1452.0 kj —
Ash 4.03 g —
Folic acid (Vitamin B9 — synthetic) 658.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 658.0 ug —
Retinol 0 ug —
Vitamin A, IU 52.0 IU —
Vitamin D (D2 + D3 — total) 0 IU —
SFA 14:0 (Myristic acid) 0.001 g —
SFA 16:0 (Palmitic acid) 0.318 g —
SFA 18:0 (Stearic acid) 0.020 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.114 g —
Fatty acids, total polyunsaturated 0.565 g —
PUFA 18:2 (Omega-6, Linoleic acid) 0.308 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.258 g —
Tryptophan (EAA) 0.300 g —
Threonine (EAA) 0.926 g —
Isoleucine (EAA, BCAA) 0.989 g —
Leucine (EAA, BCAA) 1.86 g —
Lysine (EAA) 1.65 g —
Methionine (EAA) 0.346 g —
Cystine (conditionally essential) 0.269 g —
Phenylalanine (EAA) 1.42 g —
Tyrosine (conditionally essential) 0.786 g —
Valine (EAA, BCAA) 1.16 g —
Arginine (conditionally essential) 1.68 g —
Histidine (EAA) 0.755 g —
Alanine 1.11 g —
Aspartic acid 2.94 g —
Glutamic acid 4.61 g —
Glycine (conditionally essential) 1.00 g —
Proline (conditionally essential) 1.09 g —
Serine 1.22 g —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Yardlong beans, mature seeds, raw is low in these nutrients — a supplement can help fill the gap.

Vitamin B12 (0% DV) Vitamin A (0% DV) Calcium (11% DV) B-Complex (22% DV)

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