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Nutrients in 500 calories of Boiled Small White Beans

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

Weight per 500 Calories

Boiled Small White Beans
352g

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

Macros Ratio

Protein Fat Carbs
25%
4%
71%
500 kcal ▼

Macro Nutrients

Boiled Small White Beans
Energy500 kcal
17.2%
Boiled Small White Beans have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.25 g
2.32%
Boiled Small White Beans have 2.2535211267606 g of Fat per 500 calories, which is 2.32% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.58 g
1.83%
Boiled Small White Beans have 0.58450704225352 g of Saturated Fat per 500 calories, which is 1.83% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.44 g
27.7%
Boiled Small White Beans have 0.44366197183099 g of Omega 3 per 500 calories, which is 27.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.53 g
3.1%
Boiled Small White Beans have 0.52816901408451 g of Omega 6 per 500 calories, which is 3.1% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate91 g
70%
Boiled Small White Beans have 90.880281690141 g of Carbohydrate per 500 calories, which is 70% 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
Fiber36.6 g
96%
Boiled Small White Beans have 36.619718309859 g of Fiber per 500 calories, which is 96% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein31.6 g
56.4%
Boiled Small White Beans have 31.584507042254 g of Protein per 500 calories, which is 56.4% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.83 mg
69.2%
Thiamine
Boiled Small White Beans have 0.83098591549296 mg of Vitamin B1 per 500 calories, which is 69.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.21 mg
16%
Riboflavin
Boiled Small White Beans have 0.20774647887324 mg of Vitamin B2 per 500 calories, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.96 mg
6%
Niacin, nicotinic acid, niacinamide
Boiled Small White Beans have 0.95774647887324 mg of Vitamin B3 per 500 calories, which is 6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.88 mg
17.7%
Pantothenic acid
Boiled Small White Beans have 0.88380281690141 mg of Vitamin B5 per 500 calories, which is 17.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.45 mg
34.4%
Pyridoxine
Boiled Small White Beans have 0.44718309859155 mg of Vitamin B6 per 500 calories, which is 34.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9482 μg
121%
Folates and Folic Acid
Boiled Small White Beans have 482.39436619718 μg of Vitamin B9 per 500 calories, which is 121% 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 500 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
0%
Ascorbic acid
Boiled Small White Beans have 0 mg of Vitamin C per 500 calories, 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 500 calories, 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
Calcium257 mg
25.7%
Boiled Small White Beans have 257.04225352113 mg of Calcium per 500 calories, which is 25.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.52 mg
58.3%
Boiled Small White Beans have 0.52464788732394 mg of Copper per 500 calories, which is 58.3% 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
Iron10 mg
125%
Boiled Small White Beans have 10 mg of Iron per 500 calories, which is 125% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium239 mg
57%
Boiled Small White Beans have 239.43661971831 mg of Magnesium per 500 calories, which is 57% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.8 mg
78%
Boiled Small White Beans have 1.7957746478873 mg of Manganese per 500 calories, which is 78% 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
Phosphorus595 mg
85%
Boiled Small White Beans have 595.07042253521 mg of Phosphorus per 500 calories, which is 85% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1630 mg
48%
Boiled Small White Beans have 1630.2816901408 mg of Potassium per 500 calories, which is 48% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4.58 μg
8.32%
Boiled Small White Beans have 4.5774647887324 μg of Selenium per 500 calories, which is 8.32% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium7.04 mg
0.47%
Boiled Small White Beans have 7.0422535211268 mg of Sodium per 500 calories, which is 0.47% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.84 mg
35%
Boiled Small White Beans have 3.8380281690141 mg of Zinc per 500 calories, which is 35% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water223 g
6%
Boiled Small White Beans have 222.67605633803 g of Water per 500 calories, which is 6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Boiled Small White Beans:
Minerals in 500 calories of Boiled Small White Beans:
Macronutrients in 500 calories of Boiled Small White Beans:



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