Yardlong Beans, Mature Seeds, Raw

Serving Size 100 grams

Nutritional Value and Analysis

Yardlong Beans, Mature Seeds, Raw with a serving size of 100 grams has a total of 347 calories with 1.31 grams of fat. The serving size is equivalent to 100 grams of food and contains 11.79 calories from fat. This item is classified as legumes and legume products foods.

This food is a good source of protein, fiber, iron, magnesium, phosphorus, zinc, copper, manganese, thiamin, pantothenic acid, folate, folate, folate, dfe, tryptophan, threonine, isoleucine, leucine, lysine, phenylalanine, tyrosine, valine and histidine . Yardlong Beans, Mature Seeds, Raw is a low fat food because it contains less than 3 grams of fat per serving.

Protein 48% of DV

A serving of 100 grams of yardlong beans, mature seeds, raw has 48% of the recommended daily needs of protein.

Fiber 44% of DV

A serving of 100 grams of yardlong beans, mature seeds, raw has 44% of the recommended daily needs of fiber.

Iron 48% of DV

A serving of 100 grams of yardlong beans, mature seeds, raw has 48% of the recommended daily needs of iron.

Magnesium 80% of DV

A serving of 100 grams of yardlong beans, mature seeds, raw has 80% of the recommended daily needs of magnesium.

Phosphorus 45% of DV

A serving of 100 grams of yardlong beans, mature seeds, raw has 45% of the recommended daily needs of phosphorus.

Zinc 32% of DV

A serving of 100 grams of yardlong beans, mature seeds, raw has 32% of the recommended daily needs of zinc.

Copper 98% of DV

A serving of 100 grams of yardlong beans, mature seeds, raw has 98% of the recommended daily needs of copper.

Manganese 69% of DV

A serving of 100 grams of yardlong beans, mature seeds, raw has 69% of the recommended daily needs of manganese.

Thiamin 74% of DV

A serving of 100 grams of yardlong beans, mature seeds, raw has 74% of the recommended daily needs of thiamin.

Pantothenic Acid 31% of DV

A serving of 100 grams of yardlong beans, mature seeds, raw has 31% of the recommended daily needs of pantothenic acid.

Folate 165% of DV

A serving of 100 grams of yardlong beans, mature seeds, raw has 165% of the recommended daily needs of folate.

Folate 165% of DV

A serving of 100 grams of yardlong beans, mature seeds, raw has 165% of the recommended daily needs of folate.

Folate, DFE 165% of DV

A serving of 100 grams of yardlong beans, mature seeds, raw has 165% of the recommended daily needs of folate, dfe.

Tryptophan 91% of DV

A serving of 100 grams of yardlong beans, mature seeds, raw has 91% of the recommended daily needs of tryptophan.

Threonine 72% of DV

A serving of 100 grams of yardlong beans, mature seeds, raw has 72% of the recommended daily needs of threonine.

Isoleucine 80% of DV

A serving of 100 grams of yardlong beans, mature seeds, raw has 80% of the recommended daily needs of isoleucine.

Leucine 66% of DV

A serving of 100 grams of yardlong beans, mature seeds, raw has 66% of the recommended daily needs of leucine.

Lysine 67% of DV

A serving of 100 grams of yardlong beans, mature seeds, raw has 67% of the recommended daily needs of lysine.

Phenylalanine 66% of DV

A serving of 100 grams of yardlong beans, mature seeds, raw has 66% of the recommended daily needs of phenylalanine.

Tyrosine 33% of DV

A serving of 100 grams of yardlong beans, mature seeds, raw has 33% of the recommended daily needs of tyrosine.

Valine 74% of DV

A serving of 100 grams of yardlong beans, mature seeds, raw has 74% of the recommended daily needs of valine.

Histidine 84% of DV

A serving of 100 grams of yardlong beans, mature seeds, raw has 84% of the recommended daily needs of histidine.

Nutrition Facts

Serving Size 100g (about 3.52 oz)

Amount Per Serving
Calories 347 Calories from Fat 12
% Daily Value*
Total Fat 1.3g 2%
Saturated Fat 0.3g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 17mg 1%
Total Carbohydrate 61.9g 21%
Dietary Fiber 11g 44%
Sugars 0g
Protein 24g
Vitamin A 1% Vitamin C 3%
Calcium 11% Iron 48%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

NutrientAmountDV %
Vitamin A52 IU1%
Vitamin A, RAE3 µg0%
Vitamin B-120 µg0%
Vitamin B-60.37 mg22%
Vitamin C1.6 mg3%
Vitamin D0 IU0%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

NutrientAmountDV %
Carbohydrate61.91 g21%
Fiber11 g44%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

NutrientAmountDV %
Fat1.31 g2%
Saturated Fats0.34 g2%
→ Myristic Acid0 g-
→ Palmitic Acid0.32 g-
→ Stearic Acid0.02 g-
Monounsaturated Fats0.11 g-
→ Oleic Acid 0.11 g-
Polyunsaturated Fats0.57 g-
→ Linolenic Acid (18:2)0.31 g-
→ Linolenic Acid (18:3)0.26 g-
Trans Fats0 g0%

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

NutrientAmountDV %
Protein24.33 g48%
→ Alanine1.11 g-
→ Arginine1.69 g-
→ Aspartic acid2.94 g-
→ Cystine0.27 g-
→ Glutamic acid4.61 g-
→ Glycine1 g-
→ Histidine0.76 g84%
→ Isoleucine0.99 g80%
→ Leucine1.86 g66%
→ Lysine1.65 g67%
→ Methionine0.35 g28%
→ Phenylalanine1.42 g66%
→ Proline1.09 g-
→ Serine1.22 g-
→ Threonine0.93 g72%
→ Tryptophan0.3 g91%
→ Tyrosine0.79 g33%
→ Valine1.16 g74%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

NutrientAmountDV %
Calcium138 mg11%
Copper0.88 mg98%
Iron8.61 mg48%
Magnesium338 mg80%
Manganese1.59 mg69%
Phosphorus559 mg45%
Potassium1157 mg25%
Selenium8.2 µg15%
Sodium17 mg1%
Zinc3.5 mg32%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

NutrientAmountDV %
Cholesterol0 mg0%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

NutrientAmountDV %
Ash4.03 g-
Water8.43 g-

Calories Burn off Time

How long would it take to burn off Yardlong Beans, Mature Seeds, Raw with 347calories? A brisk walk for 75 minutes, jogging for 35 minutes, or hiking for 58 minutes will help your burn off the calories in yardlong beans, mature seeds, raw.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical ActivityBurn Off Time
Bicycling - 10 mph or less72 minutes
Dancing63 minutes
Golfing63 minutes
Hiking58 minutes
Light Gardening63 minutes
Stretching116 minutes
Walking - 3.5 mph75 minutes
Weight Training - light workout96 minutes
Aerobics43 minutes
Basketball48 minutes
Bicycling - 10 mph or more35 minutes
Running - 5 mph35 minutes
Swimming41 minutes
Walking - 4.5 mph46 minutes
Weight Training - vigorous workout48 minutes
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Name Calories Total Fat Proteins Carbohydrates
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Hummus, Home Prepared1778.59g4.86g20.12g
Okara761.73g3.52g12.23g
Soymilk, Original And Vanilla, With Added Calcium, Vitamins A And D431.47g2.6g4.92g
Tofu, Salted And Fermented (fuyu)1168g8.92g4.38g
Winged Beans, Mature Seeds, Cooked, Boiled, Without Salt1475.84g10.62g14.94g
Winged Beans, Mature Seeds, Raw40916.32g29.65g41.71g
Yardlong Beans, Mature Seeds, Cooked, Boiled, Without Salt1180.45g8.29g21.09g
Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

  • Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
  • A variety of whole fruits
  • Grains with at least half of which are whole grains
  • Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
  • Protein foods, including seafood, lean meats and poultry, eggs and nuts
  • Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium