{"data":{"name":"String\/Yard long bean seed, dried","slug":"stringyard-long-bean-seed-dried","scientific_name":"Vigna unguiculata ssp. sesquipedalis","alternate_names":["Sitaw buto","tuyo"],"category":{"name":"Legumes, Nuts, and Seeds","slug":"legumes-nuts-and-seeds"},"description":"This is dried string\/yard long bean seeds (mung\/bean-type seeds), usually cooked after soaking and boiling. Because they\u2019re dried, they\u2019re more concentrated in calories and carbs than fresh beans.","common_uses_philippines":["Kare-kare","Ginataang monggo","Monggo with chicharon","Bistek with munggo side","Sinigang with beans","Giniling with beans"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":371,"protein_g":30.7,"fat_g":2.3,"saturated_fat_g":0.6,"carbohydrates_g":56.8,"fiber_g":11.4,"sugars_g":7.5,"sodium_mg":18,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":140,"calcium_mg":243,"cholesterol_mg":0,"iron_mg":7.8,"monounsaturated_fat_g":0.2,"phosphorus_mg":523,"polyunsaturated_fat_g":0.99,"retinol_activity_equivalent_ug":12,"total_ash_g":5.5,"unsaturated_fat_g":1.19,"vitamin_a_ug":0,"vitamin_b1_mg":0.32,"vitamin_b2_mg":0.21,"vitamin_b3_mg":8.4,"vitamin_c_mg":0,"water_g":4.7},"serving_suggestions":[],"health_notes":{"summary":"Dried beans are a good source of dietary fiber (about 11.4 g per 100 g) which helps you feel full and supports healthy digestion. They also provide carbohydrates (56.8 g) and some protein (your food label shows beans as a protein-type food), which can help balance your meals. For heart health, the sodium is low (18 mg), and there\u2019s no cholesterol. On the other hand, they have some saturated fat (0.6 g) and moderate sugar (7.5 g), so portion size matters\u2014especially if you add salty or fatty ingredients (like pork, lots of oil, or coconut milk).","healthier_tips":["For your daily pattern (3 meals + 1\u20132 snacks), use beans as part of your main meal: about 1\/2\u20131 cup cooked depending on your needs.","Soak first (if recommended for the specific bean) and boil well to improve texture and make them easier to digest.","Pair with vegetables and a lean protein or fish if your meal needs more balance.","Go easy on added salt and fatty toppings; use herbs, garlic, onions, and spices for flavor.","If you\u2019re watching blood sugar, keep the serving consistent and combine with fiber-rich veggies and lean ulam."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/stringyard-long-bean-seed-dried?agent=true"}}}