Nutrients in 1 pound of Small White Beans

Raw Small White Beans (Phaseolus vulgaris).

Macros Ratio

Protein Fat Carbs

25%

72%

1 lb ▼

Macro Nutrients

Small White Beans

Energy1524 kcal

52.6%

Raw Small White Beans have 1524.06912 kcal of Energy per 1 pound, which is 52.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.35 g

5.5%

Raw Small White Beans have 5.3523856 g of Fat per 1 pound, which is 5.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.38 g

4.3%

Raw Small White Beans have 1.37891968 g of Saturated Fat per 1 pound, which is 4.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.05 g

65.5%

Raw Small White Beans have 1.04779752 g of Omega 3 per 1 pound, which is 65.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.25 g

7.36%

Raw Small White Beans have 1.25191392 g of Omega 6 per 1 pound, which is 7.36% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

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

Carbohydrate282 g

217%

Raw Small White Beans have 282.36102 g of Carbohydrate per 1 pound, which is 217% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber113 g

297%

Raw Small White Beans have 112.944408 g of Fiber per 1 pound, which is 297% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein96 g

171%

Raw Small White Beans have 95.7532712 g of Protein per 1 pound, which is 171% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Small White Beans

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Small White Beans have 0 μg of Vitamin A per 1 pound, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B13.37 mg

281%

Thiamine

Raw Small White Beans have 3.37018856 mg of Vitamin B1 per 1 pound, which is 281% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.94 mg

72.2%

Riboflavin

Raw Small White Beans have 0.93893544 mg of Vitamin B2 per 1 pound, which is 72.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.1 mg

38%

Niacin, nicotinic acid, niacinamide

Raw Small White Beans have 6.08720464 mg of Vitamin B3 per 1 pound, which is 38% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.3 mg

66%

Pantothenic acid

Raw Small White Beans have 3.30668568 mg of Vitamin B5 per 1 pound, which is 66% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62 mg

153%

Pyridoxine

Raw Small White Beans have 1.99126888 mg of Vitamin B6 per 1 pound, which is 153% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91751 μg

438%

Folates and Folic Acid

Raw Small White Beans have 1750.86512 μg of Vitamin B9 per 1 pound, which is 438% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Small White Beans have 0 μg of Vitamin B12 per 1 pound, 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

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

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Small White Beans have 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Small White Beans

Calcium785 mg

78.5%

Raw Small White Beans have 784.71416 mg of Calcium per 1 pound, which is 78.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.9 mg

320%

Raw Small White Beans have 2.8803092 mg of Copper per 1 pound, which is 320% 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

Iron35 mg

438%

Raw Small White Beans have 35.0626616 mg of Iron per 1 pound, which is 438% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium830 mg

198%

Raw Small White Beans have 830.07336 mg of Magnesium per 1 pound, which is 198% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.8 mg

252%

Raw Small White Beans have 5.79690576 mg of Manganese per 1 pound, which is 252% 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

Phosphorus2018 mg

288%

Raw Small White Beans have 2018.4844 mg of Phosphorus per 1 pound, which is 288% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium6994 mg

206%

Raw Small White Beans have 6994.38864 mg of Potassium per 1 pound, which is 206% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium58 μg

106%

Raw Small White Beans have 58.059776 μg of Selenium per 1 pound, which is 106% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium54.4 mg

3.63%

Raw Small White Beans have 54.43104 mg of Sodium per 1 pound, which is 3.63% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc12.7 mg

116%

Raw Small White Beans have 12.7459352 mg of Zinc per 1 pound, which is 116% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water53 g

1.44%

Raw Small White Beans have 53.1156232 g of Water per 1 pound, which is 1.44% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Small White Beans:

1 pound of Small White Beans has outstanding amounts of Vitamin B1, Vitamin B6 and Vitamin B9.
It is an excellent source of Vitamin B2, Vitamin B3 and Vitamin B5.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 1 pound of Raw Small White Beans:

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

Macronutrients in 1 pound of Raw Small White Beans:

1 pound of Small White Beans has outstanding amounts of Carbohydrate, Fiber and Protein.
It is an excellent source of Omega 3.
It also has a good amount of Omega 6.
This legume has some Fat and Saturated Fat.

Compare Raw Small White Beans with:

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

Food Info

Nutrients in 1 pound of Small White Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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