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Unabridged nutrient values table (for scientific work)

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

RDA levels are added by us. No value means not measured. 0 means 0.

100g ← RDA 1oz. ← RDA 4oz. ← RDA cup ← RDA
Unit weight (g) 100 g 28 g 113 g 171 g
Unit weight (oz.) 3.53 oz. 1 oz. 4 oz. 6.03 oz.
Calories118kcal6% RDA33kcal2% RDA134kcal7% RDA202kcal10% RDA
Protein8.29g17% RDA2.35g5% RDA9.4g19% RDA14.2g28% RDA
Carbohydrate21g16% RDA5.98g5% RDA24g18% RDA36g28% RDA
Fat0.45g1% RDA0.128g0% RDA0.51g1% RDA0.77g1% RDA
Fiber3.8g15% RDA1.08g4% RDA4.31g17% RDA6.5g26% RDA
Cholesterol0mg0% RDA0mg0% RDA0mg0% RDA0mg0% RDA
Vitamin A0IU0% RDA0IU0% RDA0IU0% RDA0IU0% RDA
Vitamin D
Vitamin E
Vitamin K
Vitamin C0.4mg1% RDA0.113mg0% RDA0.454mg1% RDA0.684mg1% RDA
B1 (Thiamin)0.212mg14% RDA0.0601mg4% RDA0.24mg16% RDA0.363mg24% RDA
B2 (Riboflavin)0.064mg4% RDA0.0181mg1% RDA0.0726mg4% RDA0.109mg6% RDA
B3 (Niacin)0.551mg3% RDA0.156mg1% RDA0.625mg3% RDA0.942mg5% RDA
B5 (Pantothenic acid)0.398mg4% RDA0.113mg1% RDA0.451mg5% RDA0.681mg7% RDA
B60.095mg5% RDA0.0269mg1% RDA0.108mg5% RDA0.162mg8% RDA
Folate (Folic acid)146mcg37% RDA41mcg10% RDA166mcg41% RDA250mcg62% RDA
B120mcg0% RDA0mcg0% RDA0mcg0% RDA0mcg0% RDA
Choline
Biotin
Calcium42mg4% RDA11.9mg1% RDA48mg5% RDA72mg7% RDA
Iron2.64mg15% RDA0.748mg4% RDA2.99mg17% RDA4.51mg25% RDA
Magnesium98mg25% RDA28mg7% RDA111mg28% RDA168mg42% RDA
Phosphorus181mg18% RDA51mg5% RDA205mg21% RDA310mg31% RDA
Zinc1.08mg7% RDA0.306mg2% RDA1.22mg8% RDA1.85mg12% RDA
Copper0.225mg11% RDA0.0638mg3% RDA0.255mg13% RDA0.385mg19% RDA
Manganese0.487mg24% RDA0.138mg7% RDA0.552mg28% RDA0.833mg42% RDA
Selenium2.8mcg4% RDA0.794mcg1% RDA3.18mcg5% RDA4.79mcg7% RDA
Fluoride
Potassium315mg7% RDA89mg2% RDA357mg8% RDA539mg11% RDA
Sodium (Na)5mg0% RDA1.42mg0% RDA5.67mg0% RDA8.55mg0% RDA
Histidine0.257g0.0729g0.291g0.439g
Isoleucine0.337g0.0955g0.382g0.576g
Leucine0.635g0.18g0.72g1.09g
Lysine0.561g0.159g0.636g0.959g
Methionine0.118g0.0335g0.134g0.202g
Phenylalanine0.484g0.137g0.549g0.828g
Threonine0.316g0.0896g0.358g0.54g
Tryptophan0.102g0.0289g0.116g0.174g
Valine0.395g0.112g0.448g0.675g
EPA (Omega 3)
DHA (Omega 3)
GLA (Omega 6)
Alpha Linolenic acid (may turn into Omega 3)
Linoleic Acid (may turn into Omega 6)
Betaine
Saturated fat0.116g1% RDA0.0329g0% RDA0.132g1% RDA0.198g1% RDA
4:0
6:0
8:0
10:0
12:0
13:0
14:00g0g0g0g
15:0
16:00.108g0.0306g0.122g0.185g
17:0
18:00.007g0.00198g0.00794g0.012g
20:0
22:0
24:0
Fatty acids, total monounsaturated0.039g0.0111g0.0442g0.0667g
14:1
15:1
16:1 undifferentiated
16:1 c
16:1 t
17:1
18:1 undifferentiated0.039g0.0111g0.0442g0.0667g
18:1 c
18:1 t
20:1
22:1 undifferentiated
22:1 c
22:1 t
24:1 c
Fatty acids, total polyunsaturated0.193g0.0547g0.219g0.33g
18:2 undifferentiated0.105g0.0298g0.119g0.18g
18:2 CLAs
18:2 t,t
18:2 i
18:2 t not further defined
18:3 undifferentiated0.088g0.0249g0.0998g0.15g
18:3i
18:4
20:2 n-6 c,c
20:3 undifferentiated
20:3 n-3
20:3 n-6
20:4 undifferentiated
20:4 n-6
21:5
22:4
22:5 n-3
Trans Fat
Fatty acids, total trans-monoenoic
Fatty acids, total trans-polyenoic
Phytosterols
Stigmasterol
Campesterol
Beta-sitosterol
Cystine0.091g0.0258g0.103g0.156g
Tyrosine0.268g0.076g0.304g0.458g
Arginine0.574g0.163g0.651g0.982g
Alanine0.378g0.107g0.429g0.646g
Aspartic acid1g0.284g1.14g1.71g
Glutamic acid1.57g0.445g1.78g2.68g
Glycine
Proline0.373g0.106g0.423g0.638g
Serine0.415g0.118g0.471g0.71g
Hydroxyproline
Alcohol, ethyl
Caffeine
Theobromine
Carotene, beta
Carotene, alpha
Cryptoxanthin, beta
Lycopene
Lutein + zeaxanthin
English Kj494kj140kj560kj845kj
Protein (adjusted)
Water69g3% AI19.5g1% AI78g3% AI118g4% AI
Ash1.37g0.388g1.55g2.34g
Sucrose
Glucose (dextrose)
Fructose
Lactose
Maltose
Galactose
Starch
Sugars
Folate, total146mcg41mcg166mcg250mcg
Folate, food146mcg41mcg166mcg250mcg
Folic acid0mcg0mcg0mcg0mcg
Vitamin B-12, added
Vitamin A, RAE0mcg_RAE0mcg_RAE0mcg_RAE0mcg_RAE
Retinol0mcg0mcg0mcg0mcg
Vitamin E, added
Tocopherol, beta
Tocopherol, gamma
Tocopherol, delta
Metabolic Equivalent per Second

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