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Nutrients in 14 ounces of Boiled White Beans

Beans, white, mature seeds, cooked, boiled, without salt.

Macros Ratio

Protein Fat Carbs
27%
2%
71%
14 oz ▼

Macro Nutrients

Boiled White Beans
Energy552 kcal
19%
Boiled White Beans have 551.68127 kcal of Energy per 14 ounces, which is 19% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.4 g
1.43%
Boiled White Beans have 1.3891255 g of Fat per 14 ounces, which is 1.43% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.36 g
1.13%
Boiled White Beans have 0.36117263 g of Saturated Fat per 14 ounces, which is 1.13% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.27 g
17%
Boiled White Beans have 0.27385617 g of Omega 3 per 14 ounces, which is 17% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.33 g
1.94%
Boiled White Beans have 0.32942119 g of Omega 6 per 14 ounces, which is 1.94% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled 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
Carbohydrate100 g
76.6%
Boiled White Beans have 99.5804537 g of Carbohydrate per 14 ounces, which is 76.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.35 g
1.86%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled White Beans have 1.3494362 g of Sugars per 14 ounces, which is 1.86% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
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
66%
Boiled White Beans have 25.004259 g of Fiber per 14 ounces, which is 66% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein38.6 g
69%
Boiled White Beans have 38.6176889 g of Protein per 14 ounces, which is 69% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled White Beans
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Boiled 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 B10.47 mg
39%
Thiamine
Boiled White Beans have 0.46833374 mg of Vitamin B1 per 14 ounces, which is 39% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg
14%
Riboflavin
Boiled White Beans have 0.18257078 mg of Vitamin B2 per 14 ounces, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.56 mg
3.47%
Niacin, nicotinic acid, niacinamide
Boiled White Beans have 0.5556502 mg of Vitamin B3 per 14 ounces, which is 3.47% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.91 mg
18%
Pantothenic acid
Boiled White Beans have 0.90888497 mg of Vitamin B5 per 14 ounces, which is 18% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.37 mg
28.4%
Pyridoxine
Boiled White Beans have 0.36911049 mg of Vitamin B6 per 14 ounces, which is 28.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9321 μg
80.4%
Folates and Folic Acid
Boiled White Beans have 321.48333 μg of Vitamin B9 per 14 ounces, which is 80.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled 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
0%
Ascorbic acid
Boiled 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
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled 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 E3.73 mg
25%
Tocopherols and Tocotrienols
Boiled White Beans have 3.7307942 mg of Vitamin E per 14 ounces, which is 25% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K14 μg
11.6%
Phytomenadione or phylloquinone
Boiled White Beans have 13.891255 μg of Vitamin K per 14 ounces, which is 11.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled White Beans
Calcium357 mg
35.7%
Boiled White Beans have 357.2037 mg of Calcium per 14 ounces, which is 35.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.14 mg
127%
Boiled White Beans have 1.13908291 mg of Copper per 14 ounces, which is 127% 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
Iron14.7 mg
184%
Boiled White Beans have 14.685041 mg of Iron per 14 ounces, which is 184% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium250 mg
59.5%
Boiled White Beans have 250.04259 mg of Magnesium per 14 ounces, which is 59.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.52 mg
110%
Boiled White Beans have 2.52423948 mg of Manganese per 14 ounces, which is 110% 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
Phosphorus448 mg
64%
Boiled White Beans have 448.48909 mg of Phosphorus per 14 ounces, which is 64% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2227 mg
65.5%
Boiled White Beans have 2226.56973 mg of Potassium per 14 ounces, which is 65.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium5.16 μg
9.4%
Boiled White Beans have 5.159609 μg of Selenium per 14 ounces, which is 9.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium24 mg
1.6%
Boiled White Beans have 23.81358 mg of Sodium per 14 ounces, which is 1.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc5.48 mg
49.8%
Boiled White Beans have 5.4771234 mg of Zinc per 14 ounces, which is 49.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water250 g
6.77%
Boiled White Beans have 250.3601044 g of Water per 14 ounces, which is 6.77% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Boiled White Beans:
Minerals in 14 ounces of Boiled White Beans:
Macronutrients in 14 ounces of Boiled White Beans:



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