Winged bean, immature seeds, cooked, boiled, drained, with salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 63 / 100 How is this scored?

Composition

Energy

Protein 5.3 g · 21 kcal/100g
Fat 0.7 g · 6 kcal/100g
Carbs 3.2 g · 13 kcal/100g
Water 90 g
Total energy 37 kcal

Energy is predominantly from protein (53%); EFSA recommends 10–35% for a balanced diet

Fat quality 68 / 100 How is this scored?
Total fat
0.7g
Saturated
0.1g
Monounsat.
0.2g
Polyunsat.
0.2g
Omega-6
0.16g

Saturated fat is 2.5% of energy, within the WHO limit of 10%.

Protein quality —

Amino acid profile not available for this food

Micronutrients 29 / 100 How is this scored?

Vitamins

Vitamin A 4 µg
Vitamin C 9.8 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.09 mg
Riboflavin (B2) 0.07 mg
Niacin (B3) 0.7 mg
Pantothenic (B5) 0.0 mg
Vitamin B6 0.08 mg
Folate (B9) 35 µg
Vitamin B12 0.00 µg

Minerals

Calcium 61 mg
Iron 1.1 mg
Magnesium 30 mg
Phosphorus 25 mg
Potassium 274 mg
Sodium 240 mg
Zinc 0.3 mg
Copper 0.04 mg
Manganese 0.16 mg
Selenium 1.1 µg

Provides modest amounts of tracked micronutrients. Best is Folate (B9) at 18% of EU NRV per 100 g.