Legumes & Pulses · SOURCE-BASED NUTRITION
Beans, small white, mature seeds, raw nutrition facts
SR Legacy
Beans, small white, mature seeds, raw. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 336 kcal | — |
| Protein | 21.1 g | 42.2% |
| Carbohydrate, by difference | 62.2 g | 22.6% |
| Total lipid (fat) | 1.18 g | 1.5% |
| Fiber, total dietary | 24.9 g | 88.9% |
| Fatty acids, total saturated | 0.3 g | 1.5% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 12 mg | 0.5% |
| Potassium, K | 1,540 mg | 32.8% |
| Calcium, Ca | 173 mg | 13.3% |
| Iron, Fe | 7.73 mg | 42.9% |
| Magnesium, Mg | 183 mg | 43.6% |
| Phosphorus, P | 445 mg | 35.6% |
| Zinc, Zn | 2.81 mg | 25.5% |
| Copper, Cu | 0.64 mg | 70.6% |
| Manganese, Mn | 1.28 mg | 55.7% |
| Selenium, Se | 12.8 µg | 23.3% |
| Vitamin A, RAE | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Thiamin | 0.74 mg | 61.9% |
| Riboflavin | 0.21 mg | 15.9% |
| Niacin | 1.34 mg | 8.4% |
| Pantothenic acid | 0.73 mg | 14.6% |
| Vitamin B-6 | 0.44 mg | 25.8% |
| Folate, DFE | 386 µg | 96.5% |
| Vitamin B-12 | 0 µg | 0% |
| Alanine | 0.89 g | — |
| Arginine | 1.31 g | — |
| Ash | 3.75 g | — |
| Aspartic acid | 2.55 g | — |
| Cystine | 0.23 g | — |
| Fatty acids, total monounsaturated | 0.1 g | — |
| Fatty acids, total polyunsaturated | 0.51 g | — |
| Fatty acids, total trans | 0 g | — |
| Folate, food | 386 µg | — |
| Folate, total | 386 µg | — |
| Folic acid | 0 µg | — |
| Glutamic acid | 3.22 g | — |
| Glycine | 0.82 g | — |
| Histidine | 0.59 g | — |
| Isoleucine | 0.93 g | — |
| Leucine | 1.68 g | — |
| Lysine | 1.45 g | — |
| Methionine | 0.32 g | — |
| MUFA 18:1 | 0.1 g | — |
| Phenylalanine | 1.14 g | — |
| Proline | 0.9 g | — |
| PUFA 18:2 | 0.28 g | — |
| PUFA 18:3 | 0.23 g | — |
| Retinol | 0 µg | — |
| Serine | 1.15 g | — |
| SFA 14:0 | 0 g | — |
| SFA 16:0 | 0.29 g | — |
| SFA 18:0 | 0.02 g | — |
| Threonine | 0.89 g | — |
| Tryptophan | 0.25 g | — |
| Tyrosine | 0.59 g | — |
| Valine | 1.1 g | — |
| Vitamin A, IU | 0 iu | — |
| Water | 11.7 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Folate (96.5% DV), Dietary fiber (88.9% DV) and Copper (70.6% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Folate: DNA and cell division
This amount provides 386 µg. Folate is needed to make DNA and RNA and for normal cell division. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceDietary fiber: digestion and fullness
This amount provides 24.9 g. Dietary fiber supports digestion, adds bulk to stool, and can help with fullness. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceCopper: iron metabolism and nerves
This amount provides 0.64 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceThiamin (B1): energy and cell function
This amount provides 0.74 mg. Thiamin helps turn food into energy and supports normal cell growth and function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceManganese: metabolism and antioxidant enzymes
This amount provides 1.28 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMagnesium: energy, muscles and nerves
This amount provides 183 mg. Magnesium supports enzyme reactions, energy production, protein synthesis, and normal muscle and nerve function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Folate
This amount provides 386 µg. Folate is needed to make DNA and RNA and for normal cell division. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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