Nutrients in 300 calories of Boiled Small White Beans

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

Weight per 300 Calories

Boiled Small White Beans

211g

Boiled Small White Beans has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

25%

71%

300 kcal ▼

Macro Nutrients

Boiled Small White Beans

Energy300 kcal

10.3%

Boiled Small White Beans have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.35 g

1.4%

Boiled Small White Beans have 1.3521126760563 g of Fat per 300 calories, which is 1.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.35 g

1.1%

Boiled Small White Beans have 0.35070422535211 g of Saturated Fat per 300 calories, which is 1.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.27 g

16.6%

Boiled Small White Beans have 0.26619718309859 g of Omega 3 per 300 calories, which is 16.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.32 g

1.86%

Boiled Small White Beans have 0.3169014084507 g of Omega 6 per 300 calories, which is 1.86% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Small White Beans have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate54.5 g

42%

Boiled Small White Beans have 54.528169014085 g of Carbohydrate per 300 calories, which is 42% 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

Fiber22 g

58%

Boiled Small White Beans have 21.971830985915 g of Fiber per 300 calories, which is 58% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein19 g

34%

Boiled Small White Beans have 18.950704225352 g of Protein per 300 calories, which is 34% 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

RAE, retinol activity equivalents

Boiled Small White Beans have 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.5 mg

41.5%

Thiamine

Boiled Small White Beans have 0.49859154929577 mg of Vitamin B1 per 300 calories, which is 41.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.12 mg

9.6%

Riboflavin

Boiled Small White Beans have 0.12464788732394 mg of Vitamin B2 per 300 calories, which is 9.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.57 mg

3.6%

Niacin, nicotinic acid, niacinamide

Boiled Small White Beans have 0.57464788732394 mg of Vitamin B3 per 300 calories, which is 3.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.53 mg

10.6%

Pantothenic acid

Boiled Small White Beans have 0.53028169014085 mg of Vitamin B5 per 300 calories, which is 10.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.27 mg

20.6%

Pyridoxine

Boiled Small White Beans have 0.26830985915493 mg of Vitamin B6 per 300 calories, which is 20.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9289 μg

72.4%

Folates and Folic Acid

Boiled Small White Beans have 289.43661971831 μg of Vitamin B9 per 300 calories, which is 72.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Small White Beans have 0 μg of Vitamin B12 per 300 calories, 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

Boiled Small White Beans have 0 mg of Vitamin C per 300 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Small White Beans have 0 IU of Vitamin D per 300 calories, 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

Boiled Small White Beans

Calcium154 mg

15.4%

Boiled Small White Beans have 154.22535211268 mg of Calcium per 300 calories, which is 15.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.31 mg

35%

Boiled Small White Beans have 0.31478873239437 mg of Copper per 300 calories, which is 35% 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

Iron6 mg

75%

Boiled Small White Beans have 6 mg of Iron per 300 calories, which is 75% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium144 mg

34.2%

Boiled Small White Beans have 143.66197183099 mg of Magnesium per 300 calories, which is 34.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.08 mg

47%

Boiled Small White Beans have 1.0774647887324 mg of Manganese per 300 calories, which is 47% 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

Phosphorus357 mg

51%

Boiled Small White Beans have 357.04225352113 mg of Phosphorus per 300 calories, which is 51% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium978 mg

28.8%

Boiled Small White Beans have 978.16901408451 mg of Potassium per 300 calories, which is 28.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.75 μg

Boiled Small White Beans have 2.7464788732394 μg of Selenium per 300 calories, which is 5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4.23 mg

0.28%

Boiled Small White Beans have 4.2253521126761 mg of Sodium per 300 calories, which is 0.28% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.3 mg

21%

Boiled Small White Beans have 2.3028169014085 mg of Zinc per 300 calories, which is 21% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water134 g

3.6%

Boiled Small White Beans have 133.60563380282 g of Water per 300 calories, which is 3.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled Small White Beans:

300 calories of Boiled Small White Beans is an excellent source of Vitamin B1, Vitamin B6 and Vitamin B9.
It has a good amount of Vitamin B2 and Vitamin B5.
It also has some Vitamin B3.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Boiled Small White Beans:

300 calories of Boiled Small White Beans is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It has a good amount of Calcium.
It also has some Selenium.
It has no Sodium.

Macronutrients in 300 calories of Boiled Small White Beans:

300 calories of Boiled Small White Beans is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 3.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Boiled Small White Beans with:

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

Food Info

Nutrients in 300 calories of Boiled Small White Beans

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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