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Nutrients in 7 ounces of Boiled White Beans

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

Macros Ratio

Protein Fat Carbs
27%
2%
71%
7 oz ▼

Macro Nutrients

Boiled White Beans
Energy276 kcal
9.5%
Boiled White Beans have 275.840635 kcal of Energy per 7 ounces, which is 9.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.69 g
0.72%
Boiled White Beans have 0.69456275 g of Fat per 7 ounces, which is 0.72% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.18 g
0.56%
Boiled White Beans have 0.180586315 g of Saturated Fat per 7 ounces, which is 0.56% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.14 g
8.56%
Boiled White Beans have 0.136928085 g of Omega 3 per 7 ounces, which is 8.56% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.16 g
0.97%
Boiled White Beans have 0.164710595 g of Omega 6 per 7 ounces, which is 0.97% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate49.8 g
38.3%
Boiled White Beans have 49.79022685 g of Carbohydrate per 7 ounces, which is 38.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.67 g
0.93%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled White Beans have 0.6747181 g of Sugars per 7 ounces, which is 0.93% 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
Fiber12.5 g
33%
Boiled White Beans have 12.5021295 g of Fiber per 7 ounces, which is 33% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein19.3 g
34.5%
Boiled White Beans have 19.30884445 g of Protein per 7 ounces, which is 34.5% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.23 mg
19.5%
Thiamine
Boiled White Beans have 0.23416687 mg of Vitamin B1 per 7 ounces, which is 19.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.091 mg
7.02%
Riboflavin
Boiled White Beans have 0.09128539 mg of Vitamin B2 per 7 ounces, which is 7.02% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.28 mg
1.74%
Niacin, nicotinic acid, niacinamide
Boiled White Beans have 0.2778251 mg of Vitamin B3 per 7 ounces, which is 1.74% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.45 mg
9.1%
Pantothenic acid
Boiled White Beans have 0.454442485 mg of Vitamin B5 per 7 ounces, which is 9.1% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.18 mg
14%
Pyridoxine
Boiled White Beans have 0.184555245 mg of Vitamin B6 per 7 ounces, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9161 μg
40%
Folates and Folic Acid
Boiled White Beans have 160.741665 μg of Vitamin B9 per 7 ounces, which is 40% 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 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 C0 mg
0%
Ascorbic acid
Boiled White Beans have 0 mg of Vitamin C per 7 ounces, 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.87 mg
12.4%
Tocopherols and Tocotrienols
Boiled White Beans have 1.8653971 mg of Vitamin E per 7 ounces, which is 12.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K6.95 μg
5.8%
Phytomenadione or phylloquinone
Boiled White Beans have 6.9456275 μg of Vitamin K per 7 ounces, which is 5.8% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled White Beans
Calcium179 mg
18%
Boiled White Beans have 178.60185 mg of Calcium per 7 ounces, which is 18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.57 mg
63.3%
Boiled White Beans have 0.569541455 mg of Copper per 7 ounces, which is 63.3% 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
Iron7.34 mg
92%
Boiled White Beans have 7.3425205 mg of Iron per 7 ounces, which is 92% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium125 mg
29.8%
Boiled White Beans have 125.021295 mg of Magnesium per 7 ounces, which is 29.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.26 mg
55%
Boiled White Beans have 1.26211974 mg of Manganese per 7 ounces, which is 55% 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
Phosphorus224 mg
32%
Boiled White Beans have 224.244545 mg of Phosphorus per 7 ounces, which is 32% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1113 mg
32.7%
Boiled White Beans have 1113.284865 mg of Potassium per 7 ounces, which is 32.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.58 μg
4.7%
Boiled White Beans have 2.5798045 μg of Selenium per 7 ounces, which is 4.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium12 mg
0.79%
Boiled White Beans have 11.90679 mg of Sodium per 7 ounces, which is 0.79% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.74 mg
25%
Boiled White Beans have 2.7385617 mg of Zinc per 7 ounces, which is 25% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water125 g
3.4%
Boiled White Beans have 125.1800522 g of Water per 7 ounces, which is 3.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Boiled White Beans:
Minerals in 7 ounces of Boiled White Beans:
Macronutrients in 7 ounces of Boiled White Beans:



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