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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%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
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
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
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
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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
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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
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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
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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
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Vitamin B51.04 mg
20.8%
Pantothenic acid
Raw White Beans have 1.0375917 mg of Vitamin B5 per 5 ounces, which is 20.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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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 B7
NA
Biotin
No information available
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
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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
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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
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
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
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
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:
Minerals in 5 ounces of Raw White Beans:
Macronutrients in 5 ounces of Raw White Beans:



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