Nutrients in 300 calories of Small White Beans

Raw Small White Beans (Phaseolus vulgaris).

Weight per 300 Calories

Small White Beans

89.3g

Raw Small White Beans has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

25%

72%

300 kcal ▼

Macro Nutrients

Small White Beans

Energy300 kcal

10.3%

Raw Small White Beans have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.05 g

1.1%

Raw Small White Beans have 1.0535714285714 g of Fat per 300 calories, which is 1.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.27 g

0.85%

Raw Small White Beans have 0.27142857142857 g of Saturated Fat per 300 calories, which is 0.85% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.21 g

13%

Raw Small White Beans have 0.20625 g of Omega 3 per 300 calories, which is 13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.25 g

1.45%

Raw Small White Beans have 0.24642857142857 g of Omega 6 per 300 calories, which is 1.45% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate55.6 g

42.8%

Raw Small White Beans have 55.580357142857 g of Carbohydrate per 300 calories, which is 42.8% 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

Fiber22.2 g

58.5%

Raw Small White Beans have 22.232142857143 g of Fiber per 300 calories, which is 58.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein19 g

33.7%

Raw Small White Beans have 18.848214285714 g of Protein per 300 calories, which is 33.7% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.66 mg

55.3%

Thiamine

Raw Small White Beans have 0.66339285714286 mg of Vitamin B1 per 300 calories, which is 55.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg

14.2%

Riboflavin

Raw Small White Beans have 0.18482142857143 mg of Vitamin B2 per 300 calories, which is 14.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.2 mg

7.5%

Niacin, nicotinic acid, niacinamide

Raw Small White Beans have 1.1982142857143 mg of Vitamin B3 per 300 calories, which is 7.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.65 mg

13%

Pantothenic acid

Raw Small White Beans have 0.65089285714286 mg of Vitamin B5 per 300 calories, which is 13% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.39 mg

30%

Pyridoxine

Raw Small White Beans have 0.39196428571429 mg of Vitamin B6 per 300 calories, which is 30% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9345 μg

86%

Folates and Folic Acid

Raw Small White Beans have 344.64285714286 μg of Vitamin B9 per 300 calories, which is 86% 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 300 calories, 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 300 calories, 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 300 calories, 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

Calcium154 mg

15.4%

Raw Small White Beans have 154.46428571429 mg of Calcium per 300 calories, which is 15.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.57 mg

63%

Raw Small White Beans have 0.56696428571429 mg of Copper per 300 calories, which is 63% 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

Iron6.9 mg

86.3%

Raw Small White Beans have 6.9017857142857 mg of Iron per 300 calories, which is 86.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium163 mg

39%

Raw Small White Beans have 163.39285714286 mg of Magnesium per 300 calories, which is 39% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.14 mg

49.6%

Raw Small White Beans have 1.1410714285714 mg of Manganese per 300 calories, which is 49.6% 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

Phosphorus397 mg

56.8%

Raw Small White Beans have 397.32142857143 mg of Phosphorus per 300 calories, which is 56.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1377 mg

40.5%

Raw Small White Beans have 1376.7857142857 mg of Potassium per 300 calories, which is 40.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium11.4 μg

20.8%

Raw Small White Beans have 11.428571428571 μg of Selenium per 300 calories, which is 20.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium10.7 mg

0.71%

Raw Small White Beans have 10.714285714286 mg of Sodium per 300 calories, which is 0.71% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.5 mg

23%

Raw Small White Beans have 2.5089285714286 mg of Zinc per 300 calories, which is 23% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water10.5 g

0.28%

Raw Small White Beans have 10.455357142857 g of Water per 300 calories, which is 0.28% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Small White Beans:

300 calories of Small White Beans has outstanding amounts of Vitamin B9.
It is an excellent source of Vitamin B1 and Vitamin B6.
It also has a good amount of Vitamin B2, Vitamin B3 and Vitamin B5.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Raw Small White Beans:

300 calories of Small White Beans has outstanding amounts of Iron.
It is an excellent source of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc.
It also has a good amount of Calcium.
The product has trace amounts of Sodium.

Macronutrients in 300 calories of Raw Small White Beans:

300 calories of Small White Beans is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 3.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Raw Small White Beans with:

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

Food Info

Nutrients in 300 calories of Small White Beans

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Small White Beans with: