Nutrients in 300 calories of White Beans

Raw White Beans (Phaseolus vulgaris).

Weight per 300 Calories

White Beans

90g

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

Macros Ratio

Protein Fat Carbs

27%

71%

300 kcal ▼

Macro Nutrients

White Beans

Energy300 kcal

10.3%

Raw 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

Fat0.77 g

0.79%

Raw White Beans have 0.76576576576577 g of Fat per 300 calories, which is 0.79% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.2 g

0.62%

Raw White Beans have 0.1972972972973 g of Saturated Fat per 300 calories, which is 0.62% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.15 g

9.35%

Raw White Beans have 0.14954954954955 g of Omega 3 per 300 calories, which is 9.35% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.18 g

1.05%

Raw White Beans have 0.17837837837838 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

Raw 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

Carbohydrate54.3 g

41.8%

Raw White Beans have 54.297297297297 g of Carbohydrate per 300 calories, which is 41.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.9 g

2.62%

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

Raw White Beans have 1.9009009009009 g of Sugars per 300 calories, which is 2.62% 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

Fiber13.7 g

36%

Raw White Beans have 13.693693693694 g of Fiber per 300 calories, which is 36% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein21 g

37.6%

Raw White Beans have 21.045045045045 g of Protein per 300 calories, which is 37.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

White Beans

Vitamin A0 μg

RAE, retinol activity equivalents

Raw 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
Buy Preformed Vegan Vitamin A

Vitamin B10.39 mg

33%

Thiamine

Raw White Beans have 0.39369369369369 mg of Vitamin B1 per 300 calories, which is 33% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.13 mg

10%

Riboflavin

Raw White Beans have 0.13153153153153 mg of Vitamin B2 per 300 calories, which is 10% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B30.43 mg

2.7%

Niacin, nicotinic acid, niacinamide

Raw White Beans have 0.43153153153153 mg of Vitamin B3 per 300 calories, which is 2.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.66 mg

13%

Pantothenic acid

Raw White Beans have 0.65945945945946 mg of Vitamin B5 per 300 calories, which is 13% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.29 mg

22%

Pyridoxine

Raw White Beans have 0.28648648648649 mg of Vitamin B6 per 300 calories, which is 22% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9350 μg

87.4%

Folates and Folic Acid

Raw White Beans have 349.54954954955 μg of Vitamin B9 per 300 calories, which is 87.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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
Buy Vegan Vitamin B12

Vitamin C0 mg

Ascorbic acid

Raw 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 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
Buy Vegan Vitamin D

Vitamin E0.19 mg

1.26%

Tocopherols and Tocotrienols

Raw White Beans have 0.18918918918919 mg of Vitamin E per 300 calories, which is 1.26% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5.05 μg

4.2%

Phytomenadione or phylloquinone

Raw White Beans have 5.045045045045 μg of Vitamin K per 300 calories, which is 4.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

White Beans

Calcium216 mg

21.6%

Raw White Beans have 216.21621621622 mg of Calcium per 300 calories, which is 21.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.89 mg

98%

Raw White Beans have 0.88648648648649 mg of Copper per 300 calories, which is 98% 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

Iron9.4 mg

118%

Raw White Beans have 9.4054054054054 mg of Iron per 300 calories, which is 118% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium171 mg

40.8%

Raw White Beans have 171.17117117117 mg of Magnesium per 300 calories, which is 40.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.6 mg

70.3%

Raw White Beans have 1.618018018018 mg of Manganese per 300 calories, which is 70.3% 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

Phosphorus271 mg

38.7%

Raw White Beans have 271.17117117117 mg of Phosphorus per 300 calories, which is 38.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1617 mg

47.6%

Raw White Beans have 1617.1171171171 mg of Potassium per 300 calories, which is 47.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium11.5 μg

21%

Raw White Beans have 11.531531531532 μg of Selenium per 300 calories, which is 21% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium14.4 mg

0.96%

Raw White Beans have 14.414414414414 mg of Sodium per 300 calories, which is 0.96% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.3 mg

30%

Raw White Beans have 3.3063063063063 mg of Zinc per 300 calories, which is 30% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water10 g

0.28%

Raw White Beans have 10.198198198198 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 White Beans:

300 calories of 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 and Vitamin B5.
This legume has some Vitamin B3 and Vitamin K.
While 300 calories of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Raw White Beans:

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

Macronutrients in 300 calories of Raw White Beans:

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

Compare Raw White Beans with:

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

Food Info

Nutrients in 300 calories of White Beans

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw White Beans with: