Nutrients in 14 ounces of Small White Beans

Raw Small White Beans (Phaseolus vulgaris).

Macros Ratio

Protein Fat Carbs

25%

72%

14 oz ▼

Macro Nutrients

Small White Beans

Energy1334 kcal

46%

Raw Small White Beans have 1333.56048 kcal of Energy per 14 ounces, which is 46% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.7 g

4.83%

Raw Small White Beans have 4.6833374 g of Fat per 14 ounces, which is 4.83% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.2 g

3.77%

Raw Small White Beans have 1.20655472 g of Saturated Fat per 14 ounces, which is 3.77% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.92 g

57.3%

Raw Small White Beans have 0.91682283 g of Omega 3 per 14 ounces, which is 57.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.1 g

6.44%

Raw Small White Beans have 1.09542468 g of Omega 6 per 14 ounces, which is 6.44% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Small White Beans have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate247 g

190%

Raw Small White Beans have 247.0658925 g of Carbohydrate per 14 ounces, which is 190% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber99 g

260%

Raw Small White Beans have 98.826357 g of Fiber per 14 ounces, which is 260% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein83.8 g

150%

Raw Small White Beans have 83.7841123 g of Protein per 14 ounces, which is 150% 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

RAE, retinol activity equivalents

Raw Small White Beans have 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12.95 mg

246%

Thiamine

Raw Small White Beans have 2.94891499 mg of Vitamin B1 per 14 ounces, which is 246% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.82 mg

63%

Riboflavin

Raw Small White Beans have 0.82156851 mg of Vitamin B2 per 14 ounces, which is 63% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.33 mg

33.3%

Niacin, nicotinic acid, niacinamide

Raw Small White Beans have 5.32630406 mg of Vitamin B3 per 14 ounces, which is 33.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.9 mg

58%

Pantothenic acid

Raw Small White Beans have 2.89334997 mg of Vitamin B5 per 14 ounces, which is 58% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.74 mg

134%

Pyridoxine

Raw Small White Beans have 1.74236027 mg of Vitamin B6 per 14 ounces, which is 134% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91532 μg

383%

Folates and Folic Acid

Raw Small White Beans have 1532.00698 μg of Vitamin B9 per 14 ounces, which is 383% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Small White Beans have 0 μg of Vitamin B12 per 14 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 Small White Beans have 0 mg of Vitamin C per 14 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 Small White Beans have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Small White Beans

Calcium687 mg

68.7%

Raw Small White Beans have 686.62489 mg of Calcium per 14 ounces, which is 68.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.52 mg

280%

Raw Small White Beans have 2.52027055 mg of Copper per 14 ounces, which is 280% 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

Iron30.7 mg

383%

Raw Small White Beans have 30.6798289 mg of Iron per 14 ounces, which is 383% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium726 mg

173%

Raw Small White Beans have 726.31419 mg of Magnesium per 14 ounces, which is 173% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.07 mg

221%

Raw Small White Beans have 5.07229254 mg of Manganese per 14 ounces, which is 221% 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

Phosphorus1766 mg

252%

Raw Small White Beans have 1766.17385 mg of Phosphorus per 14 ounces, which is 252% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium6120 mg

180%

Raw Small White Beans have 6120.09006 mg of Potassium per 14 ounces, which is 180% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium51 μg

92%

Raw Small White Beans have 50.802304 μg of Selenium per 14 ounces, which is 92% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium47.6 mg

3.18%

Raw Small White Beans have 47.62716 mg of Sodium per 14 ounces, which is 3.18% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc11 mg

101%

Raw Small White Beans have 11.1526933 mg of Zinc per 14 ounces, which is 101% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water46.5 g

1.26%

Raw Small White Beans have 46.4761703 g of Water per 14 ounces, which is 1.26% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Small White Beans:

14 ounces of Small White Beans has outstanding amounts of Vitamin B1, Vitamin B6 and Vitamin B9.
It is an excellent source of Vitamin B2, Vitamin B3 and Vitamin B5.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 14 ounces of Raw Small White Beans:

14 ounces of Small White Beans has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc.
It is an excellent source of Calcium.
It also has some Sodium.

Macronutrients in 14 ounces of Raw Small White Beans:

14 ounces of Small White Beans has outstanding amounts of Carbohydrate, Fiber and Protein.
It is an excellent source of Omega 3.
It also has some Fat, Saturated Fat and Omega 6.

Compare Raw Small White Beans with:

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

Food Info

Nutrients in 14 ounces of Small White Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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