Nutrients in 7 ounces of White Beans

Raw White Beans (Phaseolus vulgaris).

Macros Ratio

Protein Fat Carbs

27%

71%

7 oz ▼

Macro Nutrients

White Beans

Energy661 kcal

22.8%

Raw White Beans have 660.826845 kcal of Energy per 7 ounces, which is 22.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.7 g

1.74%

Raw White Beans have 1.68679525 g of Fat per 7 ounces, which is 1.74% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.43 g

1.36%

Raw White Beans have 0.434597835 g of Saturated Fat per 7 ounces, which is 1.36% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.33 g

20.6%

Raw White Beans have 0.32942119 g of Omega 3 per 7 ounces, which is 20.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.39 g

2.3%

Raw White Beans have 0.39292407 g of Omega 6 per 7 ounces, which is 2.3% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate120 g

92%

Raw White Beans have 119.60370555 g of Carbohydrate per 7 ounces, which is 92% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.2 g

5.78%

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

Raw White Beans have 4.18722115 g of Sugars per 7 ounces, which is 5.78% 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

Fiber30 g

79.4%

Raw White Beans have 30.163868 g of Fiber per 7 ounces, which is 79.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein46.4 g

82.8%

Raw White Beans have 46.3571024 g of Protein per 7 ounces, which is 82.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

White Beans

Vitamin A0 μg

RAE, retinol activity equivalents

Raw White Beans have 0 μg of Vitamin A per 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.87 mg

72.3%

Thiamine

Raw White Beans have 0.867211205 mg of Vitamin B1 per 7 ounces, which is 72.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.29 mg

22.3%

Riboflavin

Raw White Beans have 0.28973189 mg of Vitamin B2 per 7 ounces, which is 22.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.95 mg

5.94%

Niacin, nicotinic acid, niacinamide

Raw White Beans have 0.950558735 mg of Vitamin B3 per 7 ounces, which is 5.94% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.45 mg

29%

Pantothenic acid

Raw White Beans have 1.45262838 mg of Vitamin B5 per 7 ounces, which is 29% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.63 mg

48.5%

Pyridoxine

Raw White Beans have 0.63105987 mg of Vitamin B6 per 7 ounces, which is 48.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9770 μg

192%

Folates and Folic Acid

Raw White Beans have 769.97242 μg of Vitamin B9 per 7 ounces, which is 192% 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 7 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

Ascorbic acid

Raw White Beans have 0 mg of Vitamin C per 7 ounces, 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.42 mg

2.78%

Tocopherols and Tocotrienols

Raw White Beans have 0.41673765 mg of Vitamin E per 7 ounces, which is 2.78% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K11 μg

9.26%

Phytomenadione or phylloquinone

Raw White Beans have 11.113004 μg of Vitamin K per 7 ounces, which is 9.26% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

White Beans

Calcium476 mg

47.6%

Raw White Beans have 476.2716 mg of Calcium per 7 ounces, which is 47.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.95 mg

217%

Raw White Beans have 1.95271356 mg of Copper per 7 ounces, which is 217% 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

Iron20.7 mg

259%

Raw White Beans have 20.7178146 mg of Iron per 7 ounces, which is 259% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium377 mg

89.8%

Raw White Beans have 377.04835 mg of Magnesium per 7 ounces, which is 89.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.56 mg

155%

Raw White Beans have 3.56409914 mg of Manganese per 7 ounces, which is 155% 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

Phosphorus597 mg

85.3%

Raw White Beans have 597.323965 mg of Phosphorus per 7 ounces, which is 85.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3562 mg

105%

Raw White Beans have 3562.114675 mg of Potassium per 7 ounces, which is 105% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium25.4 μg

46%

Raw White Beans have 25.401152 μg of Selenium per 7 ounces, which is 46% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium31.8 mg

2.1%

Raw White Beans have 31.75144 mg of Sodium per 7 ounces, which is 2.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc7.3 mg

66.2%

Raw White Beans have 7.28298655 mg of Zinc per 7 ounces, which is 66.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water22.5 g

0.61%

Raw White Beans have 22.4641438 g of Water per 7 ounces, which is 0.61% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw White Beans:

7 ounces of White Beans has outstanding amounts of Vitamin B9.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin K.
This legume has some Vitamin B3 and Vitamin E.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 7 ounces of Raw White Beans:

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

Macronutrients in 7 ounces of Raw White Beans:

7 ounces of White Beans has outstanding amounts of Carbohydrate and Protein.
It is an excellent source of Omega 3 and Fiber.
It also has some Sugars.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Raw White Beans with:

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

Food Info

Nutrients in 7 ounces of White Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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