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Nutrients in 1 kilogram of Boiled Small White Beans

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

Macros Ratio

Protein Fat Carbs
25%
4%
71%
1 kg ▼

Macro Nutrients

Boiled Small White Beans
Energy1420 kcal
49%
Boiled Small White Beans have 1420 kcal of Energy per 1 kilogram, which is 49% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat6.4 g
6.6%
Boiled Small White Beans have 6.4 g of Fat per 1 kilogram, which is 6.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.66 g
5.2%
Boiled Small White Beans have 1.66 g of Saturated Fat per 1 kilogram, which is 5.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31.26 g
78.8%
Boiled Small White Beans have 1.26 g of Omega 3 per 1 kilogram, which is 78.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.5 g
8.82%
Boiled Small White Beans have 1.5 g of Omega 6 per 1 kilogram, which is 8.82% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled Small White Beans have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate258 g
199%
Boiled Small White Beans have 258.1 g of Carbohydrate per 1 kilogram, which is 199% 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
Fiber104 g
274%
Boiled Small White Beans have 104 g of Fiber per 1 kilogram, which is 274% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein89.7 g
160%
Boiled Small White Beans have 89.7 g of Protein per 1 kilogram, which is 160% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Small White Beans
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Boiled Small White Beans have 0 μg of Vitamin A per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12.36 mg
197%
Thiamine
Boiled Small White Beans have 2.36 mg of Vitamin B1 per 1 kilogram, which is 197% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.59 mg
45.4%
Riboflavin
Boiled Small White Beans have 0.59 mg of Vitamin B2 per 1 kilogram, which is 45.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.72 mg
17%
Niacin, nicotinic acid, niacinamide
Boiled Small White Beans have 2.72 mg of Vitamin B3 per 1 kilogram, which is 17% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.5 mg
50.2%
Pantothenic acid
Boiled Small White Beans have 2.51 mg of Vitamin B5 per 1 kilogram, which is 50.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.27 mg
98%
Pyridoxine
Boiled Small White Beans have 1.27 mg of Vitamin B6 per 1 kilogram, which is 98% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B91370 μg
343%
Folates and Folic Acid
Boiled Small White Beans have 1370 μg of Vitamin B9 per 1 kilogram, which is 343% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled Small White Beans have 0 μg of Vitamin B12 per 1 kilogram, 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 Small White Beans have 0 mg of Vitamin C per 1 kilogram, 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 Small White Beans have 0 IU of Vitamin D per 1 kilogram, 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

Boiled Small White Beans
Calcium730 mg
73%
Boiled Small White Beans have 730 mg of Calcium per 1 kilogram, which is 73% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.5 mg
166%
Boiled Small White Beans have 1.49 mg of Copper per 1 kilogram, which is 166% 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
Iron28.4 mg
355%
Boiled Small White Beans have 28.4 mg of Iron per 1 kilogram, which is 355% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium680 mg
162%
Boiled Small White Beans have 680 mg of Magnesium per 1 kilogram, which is 162% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese5.1 mg
222%
Boiled Small White Beans have 5.1 mg of Manganese per 1 kilogram, which is 222% 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
Phosphorus1690 mg
241%
Boiled Small White Beans have 1690 mg of Phosphorus per 1 kilogram, which is 241% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium4630 mg
136%
Boiled Small White Beans have 4630 mg of Potassium per 1 kilogram, which is 136% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium13 μg
23.6%
Boiled Small White Beans have 13 μg of Selenium per 1 kilogram, which is 23.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium20 mg
1.33%
Boiled Small White Beans have 20 mg of Sodium per 1 kilogram, which is 1.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc11 mg
99%
Boiled Small White Beans have 10.9 mg of Zinc per 1 kilogram, which is 99% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water632 g
17%
Boiled Small White Beans have 632.4 g of Water per 1 kilogram, which is 17% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Boiled Small White Beans:
Minerals in 1 kilogram of Boiled Small White Beans:
Macronutrients in 1 kilogram of Boiled Small White Beans:



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