Yardlong beans, mature seeds, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
The mature seeds of yardlong beans, offering a starchy and earthy flavor, ready to be cooked into various dishes.
Per 100g reference serving, Yardlong beans, mature seeds, raw provides 347 kcal of energy, 24.3g protein (27% of calories), 61.9g total carbohydrates (69% of calories, including 11g dietary fiber and 0g sugars), and 1.31g total fat (4% of calories).
Vitamins Profile in Yardlong beans, mature seeds, raw (Per 100g)
Track how Yardlong beans, mature seeds, raw contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 1.6 mg | 1.8% DV |
| Vitamin A (RAE) | 3 µg | 0.3% DV |
| Vitamin B1 (Thiamin) | 0.887 mg | 73.9% DV |
| Vitamin B2 (Riboflavin) | 0.235 mg | 18.1% DV |
| Vitamin B3 (Niacin) | 2.16 mg | 13.5% DV |
| Vitamin B5 (Pantothenic Acid) | 1.56 mg | 31.1% DV |
| Vitamin B6 (Pyridoxine) | 0.371 mg | 21.8% DV |
| Total Folate (Vitamin B9) | 658 µg | 100% DV |
| Folate (Dietary Folate Equivalents) | 658 µg | 100% DV |
| Natural Food Folate | 658 µg | 100% DV |
Minerals & Electrolytes in Yardlong beans, mature seeds, raw (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 8.61 mg | 47.8% DV |
| Calcium (Ca) | 138 mg | 10.6% DV |
| Magnesium (Mg) | 338 mg | 80.5% DV |
| Potassium (K) | 1157 mg | 24.6% DV |
| Zinc (Zn) | 3.5 mg | 31.8% DV |
| Selenium (Se) | 8.2 µg | 14.9% DV |
| Phosphorus (P) | 559 mg | 44.7% DV |
| Copper (Cu) | 0.879 mg | 97.7% DV |
| Manganese (Mn) | 1.59 mg | 69.1% DV |
| Sodium (Na) | 17 mg | 0.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.258 g | 16.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.308 g | 2.2% DV |
| Monounsaturated Fat (MUFA) | 0.114 g | 0.4% DV |
| Polyunsaturated Fat (PUFA) | 0.565 g | 2.8% DV |
| Saturated Fat (SFA) | 0.339 g | 1.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 1.86 g | 62.1% DV |
| Isoleucine (BCAA) | 0.989 g | 65.9% DV |
| Valine (BCAA) | 1.16 g | 64.4% DV |
| Lysine | 1.65 g | 78.4% DV |
| Methionine | 0.346 g | 34.6% DV |
| Tryptophan | 0.3 g | 75% DV |
| Phenylalanine | 1.42 g | 94.7% DV |
| Threonine | 0.926 g | 84.2% DV |
| Histidine | 0.755 g | 94.4% DV |
| Glycine | 1 g | 33.5% DV |
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Frequently Asked Questions
100 grams of Yardlong beans, mature seeds, raw contains 347 calories (kcal), 24.3g of protein, 61.9g of carbohydrates (11g fiber, 0g total sugars), and 1.31g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Yardlong beans, mature seeds, raw has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of -2.27 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Yardlong beans, mature seeds, raw: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Yardlong beans, mature seeds, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.