Nutrients in 300 calories of Boiled White Beans

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

Weight per 300 Calories

Boiled White Beans

216g

Boiled White Beans has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

27%

71%

300 kcal ▼

Macro Nutrients

Boiled White Beans

Energy300 kcal

10.3%

Boiled 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

Fat0.76 g

0.78%

Boiled White Beans have 0.75539568345324 g of Fat per 300 calories, which is 0.78% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.2 g

0.61%

Boiled White Beans have 0.19640287769784 g of Saturated Fat per 300 calories, which is 0.61% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.15 g

9.3%

Boiled White Beans have 0.14892086330935 g of Omega 3 per 300 calories, which is 9.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.18 g

1.05%

Boiled White Beans have 0.17913669064748 g of Omega 6 per 300 calories, which is 1.05% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate54 g

41.7%

Boiled White Beans have 54.151079136691 g of Carbohydrate per 300 calories, which is 41.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.73 g

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

Boiled White Beans have 0.73381294964029 g of Sugars per 300 calories, which is 1% 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

Fiber13.6 g

35.8%

Boiled White Beans have 13.597122302158 g of Fiber per 300 calories, which is 35.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein21 g

37.5%

Boiled White Beans have 21 g of Protein per 300 calories, which is 37.5% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.25 mg

21.2%

Thiamine

Boiled White Beans have 0.25467625899281 mg of Vitamin B1 per 300 calories, which is 21.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.099 mg

7.64%

Riboflavin

Boiled White Beans have 0.099280575539568 mg of Vitamin B2 per 300 calories, which is 7.64% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.3 mg

1.9%

Niacin, nicotinic acid, niacinamide

Boiled White Beans have 0.3021582733813 mg of Vitamin B3 per 300 calories, which is 1.9% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.49 mg

9.9%

Pantothenic acid

Boiled White Beans have 0.49424460431655 mg of Vitamin B5 per 300 calories, which is 9.9% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.2 mg

15.4%

Pyridoxine

Boiled White Beans have 0.20071942446043 mg of Vitamin B6 per 300 calories, which is 15.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9175 μg

43.7%

Folates and Folic Acid

Boiled White Beans have 174.82014388489 μg of Vitamin B9 per 300 calories, which is 43.7% 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 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

Boiled 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

Boiled 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 E2.03 mg

13.5%

Tocopherols and Tocotrienols

Boiled White Beans have 2.0287769784173 mg of Vitamin E per 300 calories, which is 13.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7.55 μg

6.3%

Phytomenadione or phylloquinone

Boiled White Beans have 7.5539568345324 μg of Vitamin K per 300 calories, which is 6.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled White Beans

Calcium194 mg

19.4%

Boiled White Beans have 194.24460431655 mg of Calcium per 300 calories, which is 19.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.62 mg

69%

Boiled White Beans have 0.61942446043165 mg of Copper per 300 calories, which is 69% 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

Iron8 mg

100%

Boiled White Beans have 7.9856115107914 mg of Iron per 300 calories, which is 100% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium136 mg

32.4%

Boiled White Beans have 135.97122302158 mg of Magnesium per 300 calories, which is 32.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.37 mg

59.7%

Boiled White Beans have 1.3726618705036 mg of Manganese per 300 calories, which is 59.7% 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

Phosphorus244 mg

35%

Boiled White Beans have 243.88489208633 mg of Phosphorus per 300 calories, which is 35% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1211 mg

35.6%

Boiled White Beans have 1210.7913669065 mg of Potassium per 300 calories, which is 35.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.8 μg

5.1%

Boiled White Beans have 2.8057553956835 μg of Selenium per 300 calories, which is 5.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium13 mg

0.86%

Boiled White Beans have 12.94964028777 mg of Sodium per 300 calories, which is 0.86% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.98 mg

27%

Boiled White Beans have 2.9784172661871 mg of Zinc per 300 calories, which is 27% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water136 g

3.68%

Boiled White Beans have 136.14388489209 g of Water per 300 calories, which is 3.68% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled White Beans:

300 calories of Boiled White Beans is an excellent source of Vitamin B1 and Vitamin B9.
It has a good amount of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin E.
It also has some Vitamin K.
While 300 calories of product has trace amounts of Vitamin B3, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Boiled White Beans:

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

Macronutrients in 300 calories of Boiled White Beans:

300 calories of Boiled White Beans is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 3.
While 300 calories of product has trace amounts of Fat, Omega 6 and Sugars, it has no Saturated Fat.

Compare Boiled White Beans with:

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

Food Info

Nutrients in 300 calories of Boiled White Beans

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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