Nutrients in 7 ounces of Navy Beans

Raw Navy Beans (Phaseolus vulgaris), also known as pearl haricot bean.

Macros Ratio

Protein Fat Carbs

26%

70%

7 oz ▼

Macro Nutrients

Navy Beans

Energy669 kcal

23%

Raw Navy Beans have 668.764705 kcal of Energy per 7 ounces, which is 23% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.98 g

3.07%

Raw Navy Beans have 2.9766975 g of Fat per 7 ounces, which is 3.07% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.34 g

1.05%

Raw Navy Beans have 0.33735905 g of Saturated Fat per 7 ounces, which is 1.05% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.07 g

66.7%

Raw Navy Beans have 1.06764217 g of Omega 3 per 7 ounces, which is 66.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.66 g

3.9%

Raw Navy Beans have 0.664795775 g of Omega 6 per 7 ounces, which is 3.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol

No information available

Carbohydrate121 g

93%

Raw Navy Beans have 120.55624875 g of Carbohydrate per 7 ounces, which is 93% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars7.7 g

10.6%

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

Raw Navy Beans have 7.6997242 g of Sugars per 7 ounces, which is 10.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0 g

≤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]

Raw Navy Beans have 0 g of Fructose per 7 ounces, which is 0% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.42 g

Raw Navy Beans have 0.41673765 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose6.6 g

Raw Navy Beans have 6.60826845 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber30.4 g

80%

Raw Navy Beans have 30.3623145 g of Fiber per 7 ounces, which is 80% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein44.3 g

79%

Raw Navy Beans have 44.31310345 g of Protein per 7 ounces, which is 79% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Navy Beans

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Navy Beans have 0 μg of Vitamin A per 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.54 mg

128%

Thiamine

Raw Navy Beans have 1.537960375 mg of Vitamin B1 per 7 ounces, which is 128% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.33 mg

25%

Riboflavin

Raw Navy Beans have 0.32545226 mg of Vitamin B2 per 7 ounces, which is 25% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.34 mg

27%

Niacin, nicotinic acid, niacinamide

Raw Navy Beans have 4.34200942 mg of Vitamin B3 per 7 ounces, which is 27% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.48 mg

29.5%

Pantothenic acid

Raw Navy Beans have 1.47644196 mg of Vitamin B5 per 7 ounces, which is 29.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.85 mg

65.3%

Pyridoxine

Raw Navy Beans have 0.84935102 mg of Vitamin B6 per 7 ounces, which is 65.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9722 μg

181%

Folates and Folic Acid

Raw Navy Beans have 722.34526 μg of Vitamin B9 per 7 ounces, which is 181% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Navy Beans have 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C

Ascorbic acid

No information available

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Navy Beans have 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.04 mg

0.26%

Tocopherols and Tocotrienols

Raw Navy Beans have 0.0396893 mg of Vitamin E per 7 ounces, which is 0.26% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4.96 μg

4.13%

Phytomenadione or phylloquinone

Raw Navy Beans have 4.9611625 μg of Vitamin K per 7 ounces, which is 4.13% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Navy Beans

Calcium292 mg

29%

Raw Navy Beans have 291.716355 mg of Calcium per 7 ounces, which is 29% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.66 mg

184%

Raw Navy Beans have 1.65504381 mg of Copper per 7 ounces, which is 184% 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

Iron11 mg

136%

Raw Navy Beans have 10.89471285 mg of Iron per 7 ounces, which is 136% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium347 mg

82.7%

Raw Navy Beans have 347.281375 mg of Magnesium per 7 ounces, which is 82.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.8 mg

122%

Raw Navy Beans have 2.81397137 mg of Manganese per 7 ounces, which is 122% 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

Phosphorus808 mg

115%

Raw Navy Beans have 807.677255 mg of Phosphorus per 7 ounces, which is 115% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2352 mg

69%

Raw Navy Beans have 2351.591025 mg of Potassium per 7 ounces, which is 69% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium22 μg

39.7%

Raw Navy Beans have 21.829115 μg of Selenium per 7 ounces, which is 39.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium9.92 mg

0.66%

Raw Navy Beans have 9.922325 mg of Sodium per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc7.24 mg

66%

Raw Navy Beans have 7.24329725 mg of Zinc per 7 ounces, which is 66% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water24 g

0.65%

Raw Navy Beans have 24.0120265 g of Water per 7 ounces, which is 0.65% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Navy Beans:

7 ounces of Navy Beans has outstanding amounts of Vitamin B1 and Vitamin B9.
It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6.
It also has some Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin D and Vitamin E.

Minerals in 7 ounces of Raw Navy Beans:

7 ounces of Navy Beans has outstanding amounts of Copper, Iron, Magnesium, Manganese and Phosphorus.
It is an excellent source of Calcium, Potassium, Selenium and Zinc.
It has no Sodium.

Macronutrients in 7 ounces of Raw Navy Beans:

7 ounces of Navy Beans has outstanding amounts of Carbohydrate.
It is an excellent source of Omega 3, Fiber and Protein.
It also has a good amount of Sugars.
This legume has some Fat and Omega 6.
While 7 ounces of product has trace amounts of Saturated Fat, it has no Fructose, Glucose and Sucrose.

Compare Raw Navy Beans with:

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

Food Info

Nutrients in 7 ounces of Navy Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Navy Beans with: