Nutrients in 1 kilogram of White Beans

Raw White Beans (Phaseolus vulgaris).

Macros Ratio

Protein Fat Carbs

27%

71%

1 kg ▼

Macro Nutrients

White Beans

Energy3330 kcal

115%

Raw White Beans have 3330 kcal of Energy per 1 kilogram, which is 115% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat8.5 g

8.76%

Raw White Beans have 8.5 g of Fat per 1 kilogram, which is 8.76% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.2 g

6.84%

Raw White Beans have 2.19 g of Saturated Fat per 1 kilogram, which is 6.84% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.66 g

104%

Raw White Beans have 1.66 g of Omega 3 per 1 kilogram, which is 104% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.98 g

11.6%

Raw White Beans have 1.98 g of Omega 6 per 1 kilogram, which is 11.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate603 g

464%

Raw White Beans have 602.7 g of Carbohydrate per 1 kilogram, which is 464% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars21 g

29%

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

Raw White Beans have 21.1 g of Sugars per 1 kilogram, which is 29% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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

Fiber152 g

400%

Raw White Beans have 152 g of Fiber per 1 kilogram, which is 400% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein234 g

417%

Raw White Beans have 233.6 g of Protein per 1 kilogram, which is 417% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

White Beans

Vitamin A0 μg

RAE, retinol activity equivalents

Raw 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 B14.37 mg

364%

Thiamine

Raw White Beans have 4.37 mg of Vitamin B1 per 1 kilogram, which is 364% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.46 mg

112%

Riboflavin

Raw White Beans have 1.46 mg of Vitamin B2 per 1 kilogram, which is 112% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.8 mg

30%

Niacin, nicotinic acid, niacinamide

Raw White Beans have 4.79 mg of Vitamin B3 per 1 kilogram, which is 30% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B57.32 mg

146%

Pantothenic acid

Raw White Beans have 7.32 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 B63.18 mg

245%

Pyridoxine

Raw White Beans have 3.18 mg of Vitamin B6 per 1 kilogram, which is 245% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B93880 μg

970%

Folates and Folic Acid

Raw White Beans have 3880 μg of Vitamin B9 per 1 kilogram, which is 970% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 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 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 E2.1 mg

14%

Tocopherols and Tocotrienols

Raw White Beans have 2.1 mg of Vitamin E per 1 kilogram, which is 14% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K56 μg

46.7%

Phytomenadione or phylloquinone

Raw White Beans have 56 μg of Vitamin K per 1 kilogram, which is 46.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

White Beans

Calcium2400 mg

240%

Raw White Beans have 2400 mg of Calcium per 1 kilogram, which is 240% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper9.84 mg

1093%

Raw White Beans have 9.84 mg of Copper per 1 kilogram, which is 1093% 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

Iron104 mg

1305%

Raw White Beans have 104.4 mg of Iron per 1 kilogram, which is 1305% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1900 mg

452%

Raw White Beans have 1900 mg of Magnesium per 1 kilogram, which is 452% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese18 mg

781%

Raw White Beans have 17.96 mg of Manganese per 1 kilogram, which is 781% 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

Phosphorus3010 mg

430%

Raw White Beans have 3010 mg of Phosphorus per 1 kilogram, which is 430% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium17950 mg

528%

Raw White Beans have 17950 mg of Potassium per 1 kilogram, which is 528% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium128 μg

233%

Raw 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

Sodium160 mg

10.7%

Raw White Beans have 160 mg of Sodium per 1 kilogram, which is 10.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc36.7 mg

334%

Raw White Beans have 36.7 mg of Zinc per 1 kilogram, which is 334% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water113 g

3.06%

Raw White Beans have 113.2 g of Water per 1 kilogram, which is 3.06% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw White Beans:

1 kilogram of White Beans has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9.
It is an excellent source of Vitamin B3 and Vitamin K.
It also has a good amount of Vitamin E.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 1 kilogram of Raw White Beans:

1 kilogram of 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 White Beans:

1 kilogram of White Beans has outstanding amounts of Omega 3, Carbohydrate, Fiber and Protein.
It is an excellent source of Sugars.
It also has a good amount of Fat and Omega 6.
This legume has some Saturated Fat.

Compare Raw White Beans with:

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

Food Info

Nutrients in 1 kilogram of White Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw White Beans with: