Nutrients in 500 calories of Canned White Beans

Beans, white, mature seeds, canned.

Weight per 500 Calories

Canned White Beans

439g

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

Macros Ratio

Protein Fat Carbs

25%

73%

500 kcal ▼

Macro Nutrients

Canned White Beans

Energy500 kcal

17.2%

Canned 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

Fat1.27 g

1.3%

Canned White Beans have 1.2719298245614 g of Fat per 500 calories, which is 1.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.32 g

Canned White Beans have 0.32456140350877 g of Saturated Fat per 500 calories, which is 1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.25 g

15.4%

Canned White Beans have 0.24561403508772 g of Omega 3 per 500 calories, which is 15.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.29 g

1.73%

Canned White Beans have 0.29385964912281 g of Omega 6 per 500 calories, which is 1.73% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Canned 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

Carbohydrate93 g

71.5%

Canned White Beans have 92.982456140351 g of Carbohydrate per 500 calories, which is 71.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.27 g

1.75%

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

Canned White Beans have 1.2719298245614 g of Sugars per 500 calories, which is 1.75% 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

Fiber21 g

55.4%

Canned White Beans have 21.052631578947 g of Fiber per 500 calories, which is 55.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein32 g

57%

Canned White Beans have 31.842105263158 g of Protein per 500 calories, which is 57% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Canned White Beans

Vitamin A0 μg

RAE, retinol activity equivalents

Canned 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 B10.42 mg

35%

Thiamine

Canned White Beans have 0.42105263157895 mg of Vitamin B1 per 500 calories, which is 35% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg

12.5%

Riboflavin

Canned White Beans have 0.16228070175439 mg of Vitamin B2 per 500 calories, which is 12.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.5 mg

3.1%

Niacin, nicotinic acid, niacinamide

Canned White Beans have 0.49561403508772 mg of Vitamin B3 per 500 calories, which is 3.1% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.81 mg

16.2%

Pantothenic acid

Canned White Beans have 0.81140350877193 mg of Vitamin B5 per 500 calories, which is 16.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.33 mg

25.3%

Pyridoxine

Canned White Beans have 0.32894736842105 mg of Vitamin B6 per 500 calories, which is 25.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9285 μg

71.3%

Folates and Folic Acid

Canned White Beans have 285.08771929825 μg of Vitamin B9 per 500 calories, which is 71.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Canned 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

Ascorbic acid

Canned 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

Calciferol, cholecalciferol, ergocalciferol

Canned 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 E3.46 mg

23%

Tocopherols and Tocotrienols

Canned White Beans have 3.4649122807018 mg of Vitamin E per 500 calories, which is 23% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K12.7 μg

10.6%

Phytomenadione or phylloquinone

Canned White Beans have 12.719298245614 μg of Vitamin K per 500 calories, which is 10.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Canned White Beans

Calcium320 mg

32%

Canned White Beans have 320.17543859649 mg of Calcium per 500 calories, which is 32% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1 mg

113%

Canned White Beans have 1.0175438596491 mg of Copper per 500 calories, which is 113% 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

Iron13 mg

164%

Canned White Beans have 13.114035087719 mg of Iron per 500 calories, which is 164% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium224 mg

53.3%

Canned White Beans have 223.68421052632 mg of Magnesium per 500 calories, which is 53.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.26 mg

98%

Canned White Beans have 2.2587719298246 mg of Manganese per 500 calories, which is 98% 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

Phosphorus399 mg

57%

Canned White Beans have 399.12280701754 mg of Phosphorus per 500 calories, which is 57% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1991 mg

58.6%

Canned White Beans have 1991.2280701754 mg of Potassium per 500 calories, which is 58.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7 μg

12.8%

Canned White Beans have 7.0175438596491 μg of Selenium per 500 calories, which is 12.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1491 mg

99%

Canned White Beans have 1491.2280701754 mg of Sodium per 500 calories, which is 99% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.9 mg

44.7%

Canned White Beans have 4.9122807017544 mg of Zinc per 500 calories, which is 44.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water307 g

8.3%

Canned White Beans have 307.45614035088 g of Water per 500 calories, which is 8.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Canned White Beans:

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

Minerals in 500 calories of Canned White Beans:

500 calories of Canned White Beans has outstanding amounts of Copper, Iron, Manganese and Sodium.
It is an excellent source of Calcium, Magnesium, Phosphorus, Potassium and Zinc.
It also has a good amount of Selenium.

Macronutrients in 500 calories of Canned White Beans:

500 calories of Canned 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, Omega 6 and Sugars.

Compare Canned White Beans with:

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

Food Info

Nutrients in 500 calories of Canned White Beans

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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