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Nutrients in 14 ounces of White Beans

Raw White Beans (Phaseolus vulgaris).

Macros Ratio

Protein Fat Carbs
27%
2%
71%
14 oz ▼

Macro Nutrients

White Beans
Energy1322 kcal
45.6%
Raw White Beans have 1321.65369 kcal of Energy per 14 ounces, which is 45.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat3.37 g
3.48%
Raw White Beans have 3.3735905 g of Fat per 14 ounces, which is 3.48% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.87 g
2.7%
Raw White Beans have 0.86919567 g of Saturated Fat per 14 ounces, which is 2.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.66 g
41%
Raw White Beans have 0.65884238 g of Omega 3 per 14 ounces, which is 41% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.79 g
4.62%
Raw White Beans have 0.78584814 g of Omega 6 per 14 ounces, which is 4.62% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw 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
Carbohydrate239 g
184%
Raw White Beans have 239.2074111 g of Carbohydrate per 14 ounces, which is 184% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars8.37 g
11.6%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw White Beans have 8.3744423 g of Sugars per 14 ounces, which is 11.6% 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
Fiber60.3 g
159%
Raw White Beans have 60.327736 g of Fiber per 14 ounces, which is 159% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein93 g
166%
Raw White Beans have 92.7142048 g of Protein per 14 ounces, which is 166% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

White Beans
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Raw 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 B11.73 mg
145%
Thiamine
Raw White Beans have 1.73442241 mg of Vitamin B1 per 14 ounces, which is 145% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.58 mg
44.6%
Riboflavin
Raw White Beans have 0.57946378 mg of Vitamin B2 per 14 ounces, which is 44.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.9 mg
12%
Niacin, nicotinic acid, niacinamide
Raw White Beans have 1.90111747 mg of Vitamin B3 per 14 ounces, which is 12% 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 White Beans have 2.90525676 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 B61.26 mg
97%
Pyridoxine
Raw White Beans have 1.26211974 mg of Vitamin B6 per 14 ounces, which is 97% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B91540 μg
385%
Folates and Folic Acid
Raw White Beans have 1539.94484 μg of Vitamin B9 per 14 ounces, which is 385% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw 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
Raw 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
Raw 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 E0.83 mg
5.56%
Tocopherols and Tocotrienols
Raw White Beans have 0.8334753 mg of Vitamin E per 14 ounces, which is 5.56% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K22.2 μg
18.5%
Phytomenadione or phylloquinone
Raw White Beans have 22.226008 μg of Vitamin K per 14 ounces, which is 18.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

White Beans
Calcium953 mg
95%
Raw White Beans have 952.5432 mg of Calcium per 14 ounces, which is 95% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper3.9 mg
434%
Raw White Beans have 3.90542712 mg of Copper per 14 ounces, which is 434% 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
Iron41.4 mg
518%
Raw White Beans have 41.4356292 mg of Iron per 14 ounces, which is 518% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium754 mg
180%
Raw White Beans have 754.0967 mg of Magnesium per 14 ounces, which is 180% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese7.13 mg
310%
Raw White Beans have 7.12819828 mg of Manganese per 14 ounces, which is 310% 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
Phosphorus1195 mg
171%
Raw White Beans have 1194.64793 mg of Phosphorus per 14 ounces, which is 171% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium7124 mg
210%
Raw White Beans have 7124.22935 mg of Potassium per 14 ounces, which is 210% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium51 μg
92%
Raw 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
Sodium63.5 mg
4.23%
Raw White Beans have 63.50288 mg of Sodium per 14 ounces, which is 4.23% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc14.6 mg
132%
Raw White Beans have 14.5659731 mg of Zinc per 14 ounces, which is 132% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water45 g
1.2%
Raw White Beans have 44.9282876 g of Water per 14 ounces, which is 1.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw White Beans:
Minerals in 14 ounces of Raw White Beans:
Macronutrients in 14 ounces of Raw White Beans:



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