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Nutrients in 100 calories of White Beans

Raw White Beans (Phaseolus vulgaris).
rawfreshwhole

Weight per 100 Calories

White Beans
30g

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

Macros Ratio

ProteinsFatsCarbs
27%
2%
71%
100 kcal ▼

Macro Nutrients

White Beans
Energy100 kcal
3.45%
Raw White Beans have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.26 g
0.27%
Raw White Beans have 0.26 g of Fat per 100 calories, which is 0.27% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein7 g
12.5%
Raw White Beans have 7 g of Protein per 100 calories, which is 12.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate18 g
14%
Raw White Beans have 18 g of Carbohydrate per 100 calories, which is 14% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.63 g
0.87%
Raw White Beans have 0.63 g of Sugars per 100 calories, which is 0.87% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber4.56 g
12%
Raw White Beans have 4.56 g of Fiber per 100 calories, which is 12% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw White Beans have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Saturated Fat0.07 g
0.22%
Raw White Beans have 0.07 g of Saturated Fat per 100 calories, which is 0.22% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.05 g
3.13%
Raw White Beans have 0.05 g of Omega 3 per 100 calories, which is 3.13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.06 g
0.35%
Raw White Beans have 0.06 g of Omega 6 per 100 calories, which is 0.35% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water3.4 g
0.09%
Raw White Beans have 3.4 g of Water per 100 calories, which is 0.09% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

White Beans
Vitamin A0 μg
0%
Raw White Beans have 0 μg of Vitamin A per 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.13 mg
11%
Raw White Beans have 0.13 mg of Thiamine per 100 calories, which is 11% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.04 mg
3.08%
Raw White Beans have 0.04 mg of Vitamin B2 per 100 calories, which is 3.08% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B30.14 mg
0.88%
Raw White Beans have 0.14 mg of Vitamin B3 per 100 calories, which is 0.88% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.1 mg
7.7%
Raw White Beans have 0.1 mg of Vitamin B6 per 100 calories, which is 7.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Raw White Beans have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C0 mg
0%
Raw White Beans have 0 mg of Vitamin C per 100 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Raw White Beans have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E0.06 mg
0.4%
Raw White Beans have 0.06 mg of Vitamin E per 100 calories, which is 0.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1.7 μg
1.4%
Raw White Beans have 1.7 μg of Vitamin K per 100 calories, which is 1.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Folate117 μg
29%
Raw White Beans have 117 μg of Folate per 100 calories, which is 29% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

White Beans
Calcium72 mg
7.2%
Raw White Beans have 72 mg of Calcium per 100 calories, which is 7.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.3 mg
33%
Raw White Beans have 0.3 mg of Copper per 100 calories, which is 33% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron3.14 mg
39%
Raw White Beans have 3.14 mg of Iron per 100 calories, which is 39% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium57 mg
13.6%
Raw White Beans have 57 mg of Magnesium per 100 calories, which is 13.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.54 mg
23%
Raw White Beans have 0.54 mg of Manganese per 100 calories, which is 23% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus90 mg
13%
Raw White Beans have 90 mg of Phosphorus per 100 calories, which is 13% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium539 mg
16%
Raw White Beans have 539 mg of Potassium per 100 calories, which is 16% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.84 μg
7%
Raw White Beans have 3.84 μg of Selenium per 100 calories, which is 7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium4.8 mg
0.32%
Raw White Beans have 4.8 mg of Sodium per 100 calories, which is 0.32% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.1 mg
10%
Raw White Beans have 1.1 mg of Zinc per 100 calories, which is 10% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 100 calories of Raw White Beans:
100 calories of White Beans is an excellent source of Folate. It has a good amount of Thiamine and Vitamin B6. It also has some Vitamin B2. While 100 calories of product has trace amounts of Vitamin B3 and Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E.
Minerals in 100 calories of Raw White Beans:
100 calories of White Beans is an excellent source of Copper, Iron and Manganese. It has a good amount of Calcium, Magnesium, Phosphorus, Potassium and Zinc. It also has some Selenium. It has no Sodium.
Macronutrients in 100 calories of Raw White Beans:
100 calories of White Beans has a good amount of Protein, Carbohydrate and Fiber. It has some Omega 3. While 100 calories of product has trace amounts of Sugars, it has no Fat, Saturated Fat and Omega 6.



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