Nutrients in 1 pound of White Beans

Raw White Beans (Phaseolus vulgaris).

Macros Ratio

Protein Fat Carbs

27%

71%

1 lb ▼

Macro Nutrients

White Beans

Energy1510 kcal

52%

Raw White Beans have 1510.46136 kcal of Energy per 1 pound, which is 52% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.86 g

3.97%

Raw White Beans have 3.855532 g of Fat per 1 pound, which is 3.97% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.99 g

3.1%

Raw White Beans have 0.99336648 g of Saturated Fat per 1 pound, which is 3.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.75 g

47%

Raw White Beans have 0.75296272 g of Omega 3 per 1 pound, which is 47% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.9 g

5.3%

Raw White Beans have 0.89811216 g of Omega 6 per 1 pound, which is 5.3% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate273 g

210%

Raw White Beans have 273.3798984 g of Carbohydrate per 1 pound, which is 210% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars9.57 g

13.2%

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

Raw White Beans have 9.5707912 g of Sugars per 1 pound, which is 13.2% 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

Fiber69 g

181%

Raw White Beans have 68.945984 g of Fiber per 1 pound, which is 181% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein106 g

189%

Raw White Beans have 105.9590912 g of Protein per 1 pound, which is 189% 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 pound, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12 mg

165%

Thiamine

Raw White Beans have 1.98219704 mg of Vitamin B1 per 1 pound, which is 165% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.66 mg

51%

Riboflavin

Raw White Beans have 0.66224432 mg of Vitamin B2 per 1 pound, which is 51% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.17 mg

13.6%

Niacin, nicotinic acid, niacinamide

Raw White Beans have 2.17270568 mg of Vitamin B3 per 1 pound, which is 13.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.32 mg

66.4%

Pantothenic acid

Raw White Beans have 3.32029344 mg of Vitamin B5 per 1 pound, which is 66.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.44 mg

111%

Pyridoxine

Raw White Beans have 1.44242256 mg of Vitamin B6 per 1 pound, which is 111% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91760 μg

440%

Folates and Folic Acid

Raw White Beans have 1759.93696 μg of Vitamin B9 per 1 pound, which is 440% 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 pound, 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 pound, 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 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.95 mg

6.35%

Tocopherols and Tocotrienols

Raw White Beans have 0.9525432 mg of Vitamin E per 1 pound, which is 6.35% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K25.4 μg

21%

Phytomenadione or phylloquinone

Raw White Beans have 25.401152 μg of Vitamin K per 1 pound, which is 21% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

White Beans

Calcium1089 mg

109%

Raw White Beans have 1088.6208 mg of Calcium per 1 pound, which is 109% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper4.46 mg

496%

Raw White Beans have 4.46334528 mg of Copper per 1 pound, which is 496% 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

Iron47.4 mg

592%

Raw White Beans have 47.3550048 mg of Iron per 1 pound, which is 592% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium862 mg

205%

Raw White Beans have 861.8248 mg of Magnesium per 1 pound, which is 205% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese8.15 mg

354%

Raw White Beans have 8.14651232 mg of Manganese per 1 pound, which is 354% 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

Phosphorus1365 mg

195%

Raw White Beans have 1365.31192 mg of Phosphorus per 1 pound, which is 195% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium8142 mg

239%

Raw White Beans have 8141.9764 mg of Potassium per 1 pound, which is 239% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium58 μg

106%

Raw White Beans have 58.059776 μg of Selenium per 1 pound, which is 106% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium72.6 mg

4.84%

Raw White Beans have 72.57472 mg of Sodium per 1 pound, which is 4.84% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc16.6 mg

151%

Raw White Beans have 16.6468264 mg of Zinc per 1 pound, which is 151% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water51.3 g

1.4%

Raw White Beans have 51.3466144 g of Water per 1 pound, which is 1.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw White Beans:

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

Minerals in 1 pound of Raw White Beans:

1 pound of White Beans has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc.
It has some Sodium.

Macronutrients in 1 pound of Raw White Beans:

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

Compare Raw White Beans with:

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

Food Info

Nutrients in 1 pound of White Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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