Nutrients in 1 kilogram of Boiled White Beans

Beans, white, mature seeds, cooked, boiled, without salt.

Macros Ratio

Protein Fat Carbs

27%

71%

1 kg ▼

Macro Nutrients

Boiled White Beans

Energy1390 kcal

48%

Boiled White Beans have 1390 kcal of Energy per 1 kilogram, which is 48% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.5 g

3.6%

Boiled White Beans have 3.5 g of Fat per 1 kilogram, which is 3.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.91 g

2.84%

Boiled White Beans have 0.91 g of Saturated Fat per 1 kilogram, which is 2.84% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.69 g

43%

Boiled White Beans have 0.69 g of Omega 3 per 1 kilogram, which is 43% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.83 g

4.9%

Boiled White Beans have 0.83 g of Omega 6 per 1 kilogram, which is 4.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled White Beans have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate251 g

193%

Boiled White Beans have 250.9 g of Carbohydrate per 1 kilogram, which is 193% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.4 g

4.7%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Boiled White Beans have 3.4 g of Sugars per 1 kilogram, which is 4.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber63 g

166%

Boiled White Beans have 63 g of Fiber per 1 kilogram, which is 166% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein97 g

174%

Boiled White Beans have 97.3 g of Protein per 1 kilogram, which is 174% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled White Beans

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled White Beans have 0 μg of Vitamin A per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.18 mg

98%

Thiamine

Boiled White Beans have 1.18 mg of Vitamin B1 per 1 kilogram, which is 98% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.46 mg

35.4%

Riboflavin

Boiled White Beans have 0.46 mg of Vitamin B2 per 1 kilogram, which is 35.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.4 mg

8.75%

Niacin, nicotinic acid, niacinamide

Boiled White Beans have 1.4 mg of Vitamin B3 per 1 kilogram, which is 8.75% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.3 mg

46%

Pantothenic acid

Boiled White Beans have 2.29 mg of Vitamin B5 per 1 kilogram, which is 46% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.93 mg

71.5%

Pyridoxine

Boiled White Beans have 0.93 mg of Vitamin B6 per 1 kilogram, which is 71.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9810 μg

203%

Folates and Folic Acid

Boiled White Beans have 810 μg of Vitamin B9 per 1 kilogram, which is 203% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled White Beans have 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Boiled White Beans have 0 mg of Vitamin C per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled White Beans have 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E9.4 mg

62.7%

Tocopherols and Tocotrienols

Boiled White Beans have 9.4 mg of Vitamin E per 1 kilogram, which is 62.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K35 μg

29%

Phytomenadione or phylloquinone

Boiled White Beans have 35 μg of Vitamin K per 1 kilogram, which is 29% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled White Beans

Calcium900 mg

90%

Boiled White Beans have 900 mg of Calcium per 1 kilogram, which is 90% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.87 mg

319%

Boiled White Beans have 2.87 mg of Copper per 1 kilogram, which is 319% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron37 mg

463%

Boiled White Beans have 37 mg of Iron per 1 kilogram, which is 463% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium630 mg

150%

Boiled White Beans have 630 mg of Magnesium per 1 kilogram, which is 150% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.36 mg

277%

Boiled White Beans have 6.36 mg of Manganese per 1 kilogram, which is 277% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus1130 mg

161%

Boiled White Beans have 1130 mg of Phosphorus per 1 kilogram, which is 161% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium5610 mg

165%

Boiled White Beans have 5610 mg of Potassium per 1 kilogram, which is 165% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium13 μg

23.6%

Boiled White Beans have 13 μg of Selenium per 1 kilogram, which is 23.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium60 mg

Boiled White Beans have 60 mg of Sodium per 1 kilogram, which is 4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc14 mg

125%

Boiled White Beans have 13.8 mg of Zinc per 1 kilogram, which is 125% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water631 g

17%

Boiled White Beans have 630.8 g of Water per 1 kilogram, which is 17% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Boiled White Beans:

1 kilogram of Boiled White Beans has outstanding amounts of Vitamin B1 and Vitamin B9.
It is an excellent source of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K.
It also has a good amount of Vitamin B3.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 1 kilogram of Boiled White Beans:

1 kilogram of Boiled White Beans has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It is an excellent source of Selenium.
It also has some Sodium.

Macronutrients in 1 kilogram of Boiled White Beans:

1 kilogram of Boiled White Beans has outstanding amounts of Carbohydrate, Fiber and Protein.
It is an excellent source of Omega 3.
It also has some Fat, Saturated Fat, Omega 6 and Sugars.

Compare Boiled White Beans with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Boiled White Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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