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Nutrients in 5 ounces of White Beans

Raw White Beans (Phaseolus vulgaris).

Macros Ratio

Protein Fat Carbs
27%
2%
71%
5 oz ▼

Macro Nutrients

White Beans
Energy472 kcal
16.3%
Raw White Beans have 472.019175 kcal of Energy per 5 ounces, which is 16.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.2 g
1.24%
Raw White Beans have 1.20485375 g of Fat per 5 ounces, which is 1.24% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.31 g
0.97%
Raw White Beans have 0.310427025 g of Saturated Fat per 5 ounces, which is 0.97% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.24 g
14.7%
Raw White Beans have 0.23530085 g of Omega 3 per 5 ounces, which is 14.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.28 g
1.65%
Raw White Beans have 0.28066005 g of Omega 6 per 5 ounces, which is 1.65% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw 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
Carbohydrate85.4 g
65.7%
Raw White Beans have 85.43121825 g of Carbohydrate per 5 ounces, which is 65.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3 g
4.13%
Raw White Beans have 2.99087225 g of Sugars per 5 ounces, which is 4.13% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber21.5 g
56.7%
Raw White Beans have 21.54562 g of Fiber per 5 ounces, which is 56.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein33 g
59%
Raw White Beans have 33.112216 g of Protein per 5 ounces, which is 59% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

White Beans
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Raw 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
Vitamin B10.62 mg
51.6%
Thiamine
Raw White Beans have 0.619436575 mg of Vitamin B1 per 5 ounces, which is 51.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.21 mg
16%
Riboflavin
Raw White Beans have 0.20695135 mg of Vitamin B2 per 5 ounces, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B30.68 mg
4.24%
Niacin, nicotinic acid, niacinamide
Raw White Beans have 0.678970525 mg of Vitamin B3 per 5 ounces, which is 4.24% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.45 mg
34.7%
Pyridoxine
Raw White Beans have 0.45075705 mg of Vitamin B6 per 5 ounces, which is 34.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B9550 μg
137%
Folates and Folic Acid
Raw White Beans have 549.9803 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 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
Vitamin C0 mg
0%
Ascorbic acid
Raw 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 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
Vitamin E0.3 mg
2%
Tocopherols and Tocotrienols
Raw White Beans have 0.29766975 mg of Vitamin E per 5 ounces, which is 2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K7.94 μg
6.6%
Phytomenadione or phylloquinone
Raw White Beans have 7.93786 μg of Vitamin K per 5 ounces, which is 6.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

White Beans
Calcium340 mg
34%
Raw White Beans have 340.194 mg of Calcium per 5 ounces, which is 34% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.4 mg
155%
Raw White Beans have 1.3947954 mg of Copper per 5 ounces, which is 155% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron14.8 mg
185%
Raw White Beans have 14.798439 mg of Iron per 5 ounces, which is 185% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium269 mg
64%
Raw White Beans have 269.32025 mg of Magnesium per 5 ounces, which is 64% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.55 mg
111%
Raw White Beans have 2.5457851 mg of Manganese per 5 ounces, which is 111% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus427 mg
61%
Raw White Beans have 426.659975 mg of Phosphorus per 5 ounces, which is 61% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2544 mg
75%
Raw White Beans have 2544.367625 mg of Potassium per 5 ounces, which is 75% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium18 μg
33%
Raw 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
Sodium22.7 mg
1.5%
Raw White Beans have 22.6796 mg of Sodium per 5 ounces, which is 1.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc5.2 mg
47.3%
Raw White Beans have 5.20213325 mg of Zinc per 5 ounces, which is 47.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water16 g
0.43%
Raw White Beans have 16.045817 g of Water per 5 ounces, which is 0.43% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Raw White Beans:
5 ounces 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. This legume has some Vitamin B3 and Vitamin K. While 5 ounces of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.
Minerals in 5 ounces of Raw White Beans:
5 ounces of White Beans has outstanding amounts of Copper, Iron and Manganese.
It is an excellent source of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc. The product has trace amounts of Sodium.
Macronutrients in 5 ounces of Raw White Beans:
5 ounces 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. The product has trace amounts of Fat, Saturated Fat and Omega 6.



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