Nutrients in 500 calories of Small White Beans

Raw Small White Beans (Phaseolus vulgaris).

Weight per 500 Calories

Small White Beans

149g

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

Macros Ratio

Protein Fat Carbs

25%

72%

500 kcal ▼

Macro Nutrients

Small White Beans

Energy500 kcal

17.2%

Raw Small White Beans have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.76 g

1.8%

Raw Small White Beans have 1.7559523809524 g of Fat per 500 calories, which is 1.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.45 g

1.4%

Raw Small White Beans have 0.45238095238095 g of Saturated Fat per 500 calories, which is 1.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.34 g

21.5%

Raw Small White Beans have 0.34375 g of Omega 3 per 500 calories, which is 21.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.41 g

2.4%

Raw Small White Beans have 0.41071428571429 g of Omega 6 per 500 calories, which is 2.4% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate93 g

71.3%

Raw Small White Beans have 92.633928571429 g of Carbohydrate per 500 calories, which is 71.3% 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

Fiber37 g

98%

Raw Small White Beans have 37.053571428571 g of Fiber per 500 calories, which is 98% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein31.4 g

56%

Raw Small White Beans have 31.41369047619 g of Protein per 500 calories, which is 56% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.1 mg

92%

Thiamine

Raw Small White Beans have 1.1056547619048 mg of Vitamin B1 per 500 calories, which is 92% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.31 mg

23.7%

Riboflavin

Raw Small White Beans have 0.30803571428571 mg of Vitamin B2 per 500 calories, which is 23.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32 mg

12.5%

Niacin, nicotinic acid, niacinamide

Raw Small White Beans have 1.9970238095238 mg of Vitamin B3 per 500 calories, which is 12.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.1 mg

21.7%

Pantothenic acid

Raw Small White Beans have 1.0848214285714 mg of Vitamin B5 per 500 calories, which is 21.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.65 mg

50.3%

Pyridoxine

Raw Small White Beans have 0.65327380952381 mg of Vitamin B6 per 500 calories, which is 50.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9574 μg

144%

Folates and Folic Acid

Raw Small White Beans have 574.40476190476 μg of Vitamin B9 per 500 calories, which is 144% 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 500 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 500 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 500 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

Calcium257 mg

25.7%

Raw Small White Beans have 257.44047619048 mg of Calcium per 500 calories, which is 25.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.94 mg

105%

Raw Small White Beans have 0.94494047619048 mg of Copper per 500 calories, which is 105% 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

Iron11.5 mg

144%

Raw Small White Beans have 11.502976190476 mg of Iron per 500 calories, which is 144% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium272 mg

65%

Raw Small White Beans have 272.32142857143 mg of Magnesium per 500 calories, which is 65% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.9 mg

82.7%

Raw Small White Beans have 1.9017857142857 mg of Manganese per 500 calories, which is 82.7% 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

Phosphorus662 mg

95%

Raw Small White Beans have 662.20238095238 mg of Phosphorus per 500 calories, which is 95% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2295 mg

67.5%

Raw Small White Beans have 2294.6428571429 mg of Potassium per 500 calories, which is 67.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium19 μg

34.6%

Raw Small White Beans have 19.047619047619 μg of Selenium per 500 calories, which is 34.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium18 mg

1.2%

Raw Small White Beans have 17.857142857143 mg of Sodium per 500 calories, which is 1.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.2 mg

38%

Raw Small White Beans have 4.1815476190476 mg of Zinc per 500 calories, which is 38% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water17.4 g

0.47%

Raw Small White Beans have 17.425595238095 g of Water per 500 calories, which is 0.47% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Small White Beans:

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

Minerals in 500 calories of Raw Small White Beans:

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

Macronutrients in 500 calories of Raw Small White Beans:

500 calories of Small White Beans has outstanding amounts of Fiber.
It is an excellent source of Omega 3, Carbohydrate and Protein.
It also has some Omega 6.
The product has trace amounts of 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 500 calories of Small White Beans

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Small White Beans with: