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Nutrients in 5 ounces of Small White Beans

Raw Small White Beans (Phaseolus vulgaris).

Macros Ratio

Protein Fat Carbs
25%
3%
72%
5 oz ▼

Macro Nutrients

Small White Beans
Energy476 kcal
16.4%
Raw Small White Beans have 476.2716 kcal of Energy per 5 ounces, which is 16.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.67 g
1.72%
Raw Small White Beans have 1.6726205 g of Fat per 5 ounces, which is 1.72% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.43 g
1.35%
Raw Small White Beans have 0.4309124 g of Saturated Fat per 5 ounces, which is 1.35% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.33 g
20.5%
Raw Small White Beans have 0.327436725 g of Omega 3 per 5 ounces, which is 20.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.39 g
2.3%
Raw Small White Beans have 0.3912231 g of Omega 6 per 5 ounces, which is 2.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Small White Beans have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate88.2 g
68%
Raw Small White Beans have 88.23781875 g of Carbohydrate per 5 ounces, which is 68% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber35.3 g
93%
Raw Small White Beans have 35.2951275 g of Fiber per 5 ounces, which is 93% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein30 g
53.4%
Raw Small White Beans have 29.92289725 g of Protein per 5 ounces, which is 53.4% 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
0%
RAE, retinol activity equivalents
Raw Small White Beans have 0 μg of Vitamin A per 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.05 mg
87.8%
Thiamine
Raw Small White Beans have 1.053183925 mg of Vitamin B1 per 5 ounces, which is 87.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.29 mg
22.6%
Riboflavin
Raw Small White Beans have 0.293417325 mg of Vitamin B2 per 5 ounces, which is 22.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.9 mg
12%
Niacin, nicotinic acid, niacinamide
Raw Small White Beans have 1.90225145 mg of Vitamin B3 per 5 ounces, which is 12% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.03 mg
20.7%
Pantothenic acid
Raw Small White Beans have 1.033339275 mg of Vitamin B5 per 5 ounces, which is 20.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.62 mg
48%
Pyridoxine
Raw Small White Beans have 0.622271525 mg of Vitamin B6 per 5 ounces, which is 48% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9547 μg
137%
Folates and Folic Acid
Raw Small White Beans have 547.14535 μg of Vitamin B9 per 5 ounces, which is 137% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Small White Beans have 0 μg of Vitamin B12 per 5 ounces, 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
0%
Ascorbic acid
Raw Small White Beans have 0 mg of Vitamin C per 5 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Small White Beans have 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Small White Beans
Calcium245 mg
24.5%
Raw Small White Beans have 245.223175 mg of Calcium per 5 ounces, which is 24.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.9 mg
100%
Raw Small White Beans have 0.900096625 mg of Copper per 5 ounces, which is 100% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron11 mg
137%
Raw Small White Beans have 10.95708175 mg of Iron per 5 ounces, which is 137% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium259 mg
61.8%
Raw Small White Beans have 259.397925 mg of Magnesium per 5 ounces, which is 61.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.8 mg
78.8%
Raw Small White Beans have 1.81153305 mg of Manganese per 5 ounces, which is 78.8% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus631 mg
90%
Raw Small White Beans have 630.776375 mg of Phosphorus per 5 ounces, which is 90% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2186 mg
64.3%
Raw Small White Beans have 2185.74645 mg of Potassium per 5 ounces, which is 64.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium18 μg
33%
Raw Small White Beans have 18.14368 μg of Selenium per 5 ounces, which is 33% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium17 mg
1.13%
Raw Small White Beans have 17.0097 mg of Sodium per 5 ounces, which is 1.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4 mg
36.2%
Raw Small White Beans have 3.98310475 mg of Zinc per 5 ounces, which is 36.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water16.6 g
0.45%
Raw Small White Beans have 16.59863225 g of Water per 5 ounces, which is 0.45% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Raw Small White Beans:
Minerals in 5 ounces of Raw Small White Beans:
Macronutrients in 5 ounces of Raw Small White Beans:



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