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Nutrients in 500 calories of Boiled White Beans

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

Weight per 500 Calories

Boiled White Beans
360g

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

Macros Ratio

Protein Fat Carbs
27%
2%
71%
500 kcal ▼

Macro Nutrients

Boiled White Beans
Energy500 kcal
17.2%
Boiled 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
Fat1.26 g
1.3%
Boiled White Beans have 1.2589928057554 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 Fat0.33 g
1.02%
Boiled White Beans have 0.3273381294964 g of Saturated Fat per 500 calories, which is 1.02% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.25 g
15.5%
Boiled White Beans have 0.24820143884892 g of Omega 3 per 500 calories, which is 15.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.3 g
1.76%
Boiled White Beans have 0.29856115107914 g of Omega 6 per 500 calories, which is 1.76% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled 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
Carbohydrate90 g
69.4%
Boiled White Beans have 90.251798561151 g of Carbohydrate per 500 calories, which is 69.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.22 g
1.7%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled White Beans have 1.2230215827338 g of Sugars per 500 calories, which is 1.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
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
Fiber22.7 g
59.6%
Boiled White Beans have 22.661870503597 g of Fiber per 500 calories, which is 59.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein35 g
62.5%
Boiled White Beans have 35 g of Protein per 500 calories, which is 62.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled White Beans
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Boiled 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
35.4%
Thiamine
Boiled White Beans have 0.42446043165468 mg of Vitamin B1 per 500 calories, which is 35.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.17 mg
12.7%
Riboflavin
Boiled White Beans have 0.16546762589928 mg of Vitamin B2 per 500 calories, which is 12.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.5 mg
3.15%
Niacin, nicotinic acid, niacinamide
Boiled White Beans have 0.50359712230216 mg of Vitamin B3 per 500 calories, which is 3.15% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.82 mg
16.5%
Pantothenic acid
Boiled White Beans have 0.82374100719424 mg of Vitamin B5 per 500 calories, which is 16.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.33 mg
25.7%
Pyridoxine
Boiled White Beans have 0.33453237410072 mg of Vitamin B6 per 500 calories, which is 25.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9291 μg
73%
Folates and Folic Acid
Boiled White Beans have 291.36690647482 μg of Vitamin B9 per 500 calories, which is 73% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled 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 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 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 E3.4 mg
22.5%
Tocopherols and Tocotrienols
Boiled White Beans have 3.3812949640288 mg of Vitamin E per 500 calories, which is 22.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K12.6 μg
10.5%
Phytomenadione or phylloquinone
Boiled White Beans have 12.589928057554 μg of Vitamin K per 500 calories, which is 10.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled White Beans
Calcium324 mg
32.4%
Boiled White Beans have 323.74100719424 mg of Calcium per 500 calories, which is 32.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.03 mg
115%
Boiled White Beans have 1.0323741007194 mg of Copper per 500 calories, which is 115% 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
Iron13.3 mg
166%
Boiled White Beans have 13.309352517986 mg of Iron per 500 calories, which is 166% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium227 mg
54%
Boiled White Beans have 226.61870503597 mg of Magnesium per 500 calories, which is 54% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.3 mg
99%
Boiled White Beans have 2.2877697841727 mg of Manganese per 500 calories, which is 99% 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
Phosphorus406 mg
58%
Boiled White Beans have 406.47482014388 mg of Phosphorus per 500 calories, which is 58% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2018 mg
59.4%
Boiled White Beans have 2017.9856115108 mg of Potassium per 500 calories, which is 59.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4.68 μg
8.5%
Boiled White Beans have 4.6762589928058 μg of Selenium per 500 calories, which is 8.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium21.6 mg
1.44%
Boiled White Beans have 21.58273381295 mg of Sodium per 500 calories, which is 1.44% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.96 mg
45%
Boiled White Beans have 4.9640287769784 mg of Zinc per 500 calories, which is 45% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water227 g
6.13%
Boiled White Beans have 226.90647482014 g of Water per 500 calories, which is 6.13% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Boiled White Beans:
Minerals in 500 calories of Boiled White Beans:
Macronutrients in 500 calories of Boiled White Beans:



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