Nutrients in 100 grams of White Beans

Raw White Beans (Phaseolus vulgaris).

Macros Ratio

Protein Fat Carbs

27%

71%

100 g ▼

Macro Nutrients

White Beans

Energy333 kcal

11.5%

Raw White Beans have 333 kcal of Energy per 100 grams, which is 11.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.85 g

0.88%

Raw White Beans have 0.85 g of Fat per 100 grams, which is 0.88% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.22 g

0.68%

Raw White Beans have 0.219 g of Saturated Fat per 100 grams, which is 0.68% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.17 g

10.4%

Raw White Beans have 0.166 g of Omega 3 per 100 grams, which is 10.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.2 g

1.16%

Raw White Beans have 0.198 g of Omega 6 per 100 grams, which is 1.16% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate60.3 g

46.4%

Raw White Beans have 60.27 g of Carbohydrate per 100 grams, which is 46.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.1 g

2.9%

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

Raw White Beans have 2.11 g of Sugars per 100 grams, which is 2.9% 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

Fiber15 g

40%

Raw White Beans have 15.2 g of Fiber per 100 grams, which is 40% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein23.4 g

41.7%

Raw White Beans have 23.36 g of Protein per 100 grams, which is 41.7% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.44 mg

36.4%

Thiamine

Raw White Beans have 0.437 mg of Vitamin B1 per 100 grams, which is 36.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg

11.2%

Riboflavin

Raw White Beans have 0.146 mg of Vitamin B2 per 100 grams, which is 11.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.48 mg

Niacin, nicotinic acid, niacinamide

Raw White Beans have 0.479 mg of Vitamin B3 per 100 grams, which is 3% 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 White Beans have 0.732 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 B60.32 mg

24.5%

Pyridoxine

Raw White Beans have 0.318 mg of Vitamin B6 per 100 grams, which is 24.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9388 μg

97%

Folates and Folic Acid

Raw White Beans have 388 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

Cobalamin

Raw 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

Ascorbic acid

Raw 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

Calciferol, cholecalciferol, ergocalciferol

Raw 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 E0.21 mg

1.4%

Tocopherols and Tocotrienols

Raw White Beans have 0.21 mg of Vitamin E per 100 grams, which is 1.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5.6 μg

4.67%

Phytomenadione or phylloquinone

Raw White Beans have 5.6 μg of Vitamin K per 100 grams, which is 4.67% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

White Beans

Calcium240 mg

24%

Raw White Beans have 240 mg of Calcium per 100 grams, which is 24% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.98 mg

109%

Raw White Beans have 0.984 mg of Copper per 100 grams, which is 109% 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

Iron10.4 mg

131%

Raw White Beans have 10.44 mg of Iron per 100 grams, which is 131% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium190 mg

45.2%

Raw White Beans have 190 mg of Magnesium per 100 grams, which is 45.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.8 mg

78%

Raw White Beans have 1.796 mg of Manganese per 100 grams, which is 78% 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

Phosphorus301 mg

43%

Raw White Beans have 301 mg of Phosphorus per 100 grams, which is 43% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1795 mg

52.8%

Raw White Beans have 1795 mg of Potassium per 100 grams, which is 52.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium13 μg

23.3%

Raw 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

Sodium16 mg

1.07%

Raw White Beans have 16 mg of Sodium per 100 grams, which is 1.07% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.67 mg

33.4%

Raw White Beans have 3.67 mg of Zinc per 100 grams, which is 33.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water11.3 g

0.31%

Raw White Beans have 11.32 g of Water per 100 grams, which is 0.31% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw White Beans:

100 grams 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 and Vitamin B5.
This legume has some Vitamin B3 and Vitamin K.
While 100 grams of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 100 grams of Raw White Beans:

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

Macronutrients in 100 grams of Raw White Beans:

100 grams 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.
While 100 grams of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Raw White Beans with:

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

Food Info

Nutrients in 100 grams of White Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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