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Nutrients in 100 calories of Small White Beans

Raw Small White Beans (Phaseolus vulgaris).

Weight per 100 Calories

Small White Beans
30g

Raw Small White Beans has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
25%
3%
72%
100 kcal ▼

Macro Nutrients

Small White Beans
Energy100 kcal
3.45%
Raw Small White Beans have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.35 g
0.36%
Raw Small White Beans have 0.35119047619048 g of Fat per 100 calories, which is 0.36% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.09 g
0.28%
Raw Small White Beans have 0.09047619047619 g of Saturated Fat per 100 calories, which is 0.28% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.069 g
4.3%
Raw Small White Beans have 0.06875 g of Omega 3 per 100 calories, which is 4.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.082 g
0.48%
Raw Small White Beans have 0.082142857142857 g of Omega 6 per 100 calories, which is 0.48% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Small White Beans have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate18.5 g
14.3%
Raw Small White Beans have 18.526785714286 g of Carbohydrate per 100 calories, which is 14.3% 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
Fiber7.4 g
19.5%
Raw Small White Beans have 7.4107142857143 g of Fiber per 100 calories, which is 19.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein6.3 g
11.2%
Raw Small White Beans have 6.2827380952381 g of Protein per 100 calories, which is 11.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Small White Beans
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Raw Small White Beans have 0 μg of Vitamin A per 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.22 mg
18.4%
Thiamine
Raw Small White Beans have 0.22113095238095 mg of Vitamin B1 per 100 calories, which is 18.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.062 mg
4.74%
Riboflavin
Raw Small White Beans have 0.061607142857143 mg of Vitamin B2 per 100 calories, which is 4.74% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.4 mg
2.5%
Niacin, nicotinic acid, niacinamide
Raw Small White Beans have 0.39940476190476 mg of Vitamin B3 per 100 calories, which is 2.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.22 mg
4.34%
Pantothenic acid
Raw Small White Beans have 0.21696428571429 mg of Vitamin B5 per 100 calories, which is 4.34% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.13 mg
10%
Pyridoxine
Raw Small White Beans have 0.13065476190476 mg of Vitamin B6 per 100 calories, which is 10% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9115 μg
28.7%
Folates and Folic Acid
Raw Small White Beans have 114.88095238095 μg of Vitamin B9 per 100 calories, which is 28.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Small White Beans have 0 μg of Vitamin B12 per 100 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
Raw Small White Beans have 0 mg of Vitamin C per 100 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
Raw Small White Beans have 0 IU of Vitamin D per 100 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

Small White Beans
Calcium51.5 mg
5.15%
Raw Small White Beans have 51.488095238095 mg of Calcium per 100 calories, which is 5.15% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.19 mg
21%
Raw Small White Beans have 0.1889880952381 mg of Copper per 100 calories, which is 21% 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
Iron2.3 mg
28.8%
Raw Small White Beans have 2.3005952380952 mg of Iron per 100 calories, which is 28.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium54.5 mg
13%
Raw Small White Beans have 54.464285714286 mg of Magnesium per 100 calories, which is 13% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.38 mg
16.5%
Raw Small White Beans have 0.38035714285714 mg of Manganese per 100 calories, which is 16.5% 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
Phosphorus132 mg
19%
Raw Small White Beans have 132.44047619048 mg of Phosphorus per 100 calories, which is 19% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium459 mg
13.5%
Raw Small White Beans have 458.92857142857 mg of Potassium per 100 calories, which is 13.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.8 μg
6.93%
Raw Small White Beans have 3.8095238095238 μg of Selenium per 100 calories, which is 6.93% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium3.57 mg
0.24%
Raw Small White Beans have 3.5714285714286 mg of Sodium per 100 calories, which is 0.24% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.84 mg
7.6%
Raw Small White Beans have 0.83630952380952 mg of Zinc per 100 calories, which is 7.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water3.5 g
0.094%
Raw Small White Beans have 3.485119047619 g of Water per 100 calories, which is 0.094% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Raw Small White Beans:
Minerals in 100 calories of Raw Small White Beans:
Macronutrients in 100 calories of Raw Small White Beans:



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