Nutrients in 1 kilogram of Small White Beans

Raw Small White Beans (Phaseolus vulgaris).

Macros Ratio

Protein Fat Carbs

25%

72%

1 kg ▼

Macro Nutrients

Small White Beans

Energy3360 kcal

116%

Raw Small White Beans have 3360 kcal of Energy per 1 kilogram, which is 116% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat12 g

12%

Raw Small White Beans have 11.8 g of Fat per 1 kilogram, which is 12% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat3.04 g

9.5%

Raw Small White Beans have 3.04 g of Saturated Fat per 1 kilogram, which is 9.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 32.3 g

144%

Raw Small White Beans have 2.31 g of Omega 3 per 1 kilogram, which is 144% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.76 g

16.2%

Raw Small White Beans have 2.76 g of Omega 6 per 1 kilogram, which is 16.2% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate623 g

479%

Raw Small White Beans have 622.5 g of Carbohydrate per 1 kilogram, which is 479% 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

Fiber249 g

655%

Raw Small White Beans have 249 g of Fiber per 1 kilogram, which is 655% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein211 g

377%

Raw Small White Beans have 211.1 g of Protein per 1 kilogram, which is 377% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B17.43 mg

619%

Thiamine

Raw Small White Beans have 7.43 mg of Vitamin B1 per 1 kilogram, which is 619% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.07 mg

159%

Riboflavin

Raw Small White Beans have 2.07 mg of Vitamin B2 per 1 kilogram, which is 159% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B313.4 mg

84%

Niacin, nicotinic acid, niacinamide

Raw Small White Beans have 13.42 mg of Vitamin B3 per 1 kilogram, which is 84% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B57.3 mg

146%

Pantothenic acid

Raw Small White Beans have 7.29 mg of Vitamin B5 per 1 kilogram, which is 146% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B64.4 mg

338%

Pyridoxine

Raw Small White Beans have 4.39 mg of Vitamin B6 per 1 kilogram, which is 338% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B93860 μg

965%

Folates and Folic Acid

Raw Small White Beans have 3860 μg of Vitamin B9 per 1 kilogram, which is 965% 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 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

Ascorbic acid

Raw 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

Calciferol, cholecalciferol, ergocalciferol

Raw 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

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Small White Beans

Calcium1730 mg

173%

Raw Small White Beans have 1730 mg of Calcium per 1 kilogram, which is 173% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper6.35 mg

706%

Raw Small White Beans have 6.35 mg of Copper per 1 kilogram, which is 706% 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

Iron77.3 mg

966%

Raw Small White Beans have 77.3 mg of Iron per 1 kilogram, which is 966% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1830 mg

436%

Raw Small White Beans have 1830 mg of Magnesium per 1 kilogram, which is 436% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese12.8 mg

556%

Raw Small White Beans have 12.78 mg of Manganese per 1 kilogram, which is 556% 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

Phosphorus4450 mg

636%

Raw Small White Beans have 4450 mg of Phosphorus per 1 kilogram, which is 636% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium15420 mg

454%

Raw Small White Beans have 15420 mg of Potassium per 1 kilogram, which is 454% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium128 μg

233%

Raw Small White Beans have 128 μg of Selenium per 1 kilogram, which is 233% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium120 mg

Raw Small White Beans have 120 mg of Sodium per 1 kilogram, which is 8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc28 mg

255%

Raw Small White Beans have 28.1 mg of Zinc per 1 kilogram, which is 255% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water117 g

3.16%

Raw Small White Beans have 117.1 g of Water per 1 kilogram, which is 3.16% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Small White Beans:

1 kilogram of Small White Beans has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 1 kilogram of Raw Small White Beans:

1 kilogram of Small White Beans has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc.
It has a good amount of Sodium.

Macronutrients in 1 kilogram of Raw Small White Beans:

1 kilogram of Small White Beans has outstanding amounts of Omega 3, Carbohydrate, Fiber and Protein.
It has a good amount of 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 1 kilogram of Small White Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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