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Nutrients in 100 grams of Small White Beans

Raw Small White Beans (Phaseolus vulgaris).

Macros Ratio

Protein Fat Carbs
25%
3%
72%
100 g ▼

Macro Nutrients

Small White Beans
Energy336 kcal
11.6%
Raw Small White Beans have 336 kcal of Energy per 100 grams, which is 11.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.18 g
1.2%
Raw Small White Beans have 1.18 g of Fat per 100 grams, which is 1.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.3 g
0.95%
Raw Small White Beans have 0.304 g of Saturated Fat per 100 grams, which is 0.95% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.23 g
14.4%
Raw Small White Beans have 0.231 g of Omega 3 per 100 grams, which is 14.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.28 g
1.62%
Raw Small White Beans have 0.276 g of Omega 6 per 100 grams, which is 1.62% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate62.3 g
48%
Raw Small White Beans have 62.25 g of Carbohydrate per 100 grams, which is 48% 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
Fiber25 g
65.5%
Raw Small White Beans have 24.9 g of Fiber per 100 grams, which is 65.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein21 g
37.7%
Raw Small White Beans have 21.11 g of Protein per 100 grams, which is 37.7% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.74 mg
62%
Thiamine
Raw Small White Beans have 0.743 mg of Vitamin B1 per 100 grams, which is 62% 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 Small White Beans have 0.207 mg of Vitamin B2 per 100 grams, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.34 mg
8.4%
Niacin, nicotinic acid, niacinamide
Raw Small White Beans have 1.342 mg of Vitamin B3 per 100 grams, which is 8.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.73 mg
14.6%
Pantothenic acid
Raw Small White Beans have 0.729 mg of Vitamin B5 per 100 grams, which is 14.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.44 mg
33.8%
Pyridoxine
Raw Small White Beans have 0.439 mg of Vitamin B6 per 100 grams, which is 33.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9386 μg
97%
Folates and Folic Acid
Raw Small White Beans have 386 μg of Vitamin B9 per 100 grams, which is 97% 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 100 grams, 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 100 grams, 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 100 grams, 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
Calcium173 mg
17.3%
Raw Small White Beans have 173 mg of Calcium per 100 grams, which is 17.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.64 mg
70.6%
Raw Small White Beans have 0.635 mg of Copper per 100 grams, which is 70.6% 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
Iron7.73 mg
97%
Raw Small White Beans have 7.73 mg of Iron per 100 grams, which is 97% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium183 mg
43.6%
Raw Small White Beans have 183 mg of Magnesium per 100 grams, which is 43.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.28 mg
55.6%
Raw Small White Beans have 1.278 mg of Manganese per 100 grams, which is 55.6% 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
Phosphorus445 mg
63.6%
Raw Small White Beans have 445 mg of Phosphorus per 100 grams, which is 63.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1542 mg
45.4%
Raw Small White Beans have 1542 mg of Potassium per 100 grams, which is 45.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium13 μg
23.3%
Raw Small White Beans have 12.8 μg of Selenium per 100 grams, which is 23.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium12 mg
0.8%
Raw Small White Beans have 12 mg of Sodium per 100 grams, which is 0.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.8 mg
25.5%
Raw Small White Beans have 2.81 mg of Zinc per 100 grams, which is 25.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water11.7 g
0.32%
Raw Small White Beans have 11.71 g of Water per 100 grams, which is 0.32% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Raw Small White Beans:
Minerals in 100 grams of Raw Small White Beans:
Macronutrients in 100 grams of Raw Small White Beans:



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