Beans, Small White, Mature Seeds, Raw

Serving Size 100 grams

Nutritional Value and Analysis

Beans, Small White, Mature Seeds, Raw with a serving size of 100 grams has a total of 336 calories with 1.18 grams of fat. The serving size is equivalent to 100 grams of food and contains 10.62 calories from fat. This item is classified as legumes and legume products foods.

This food is a good source of protein, fiber, iron, magnesium, phosphorus, potassium, copper, manganese, thiamin, folate, folate, folate, dfe, tryptophan, threonine, isoleucine, leucine, lysine, phenylalanine, valine and histidine . Beans, Small White, Mature Seeds, Raw is a low fat food because it contains less than 3 grams of fat per serving.

Protein 41% of DV

A serving of 100 grams of beans, small white, mature seeds, raw has 41% of the recommended daily needs of protein.

Fiber 100% of DV

A serving of 100 grams of beans, small white, mature seeds, raw has 100% of the recommended daily needs of fiber.

Iron 43% of DV

A serving of 100 grams of beans, small white, mature seeds, raw has 43% of the recommended daily needs of iron.

Magnesium 44% of DV

A serving of 100 grams of beans, small white, mature seeds, raw has 44% of the recommended daily needs of magnesium.

Phosphorus 36% of DV

A serving of 100 grams of beans, small white, mature seeds, raw has 36% of the recommended daily needs of phosphorus.

Potassium 33% of DV

A serving of 100 grams of beans, small white, mature seeds, raw has 33% of the recommended daily needs of potassium.

Copper 71% of DV

A serving of 100 grams of beans, small white, mature seeds, raw has 71% of the recommended daily needs of copper.

Manganese 56% of DV

A serving of 100 grams of beans, small white, mature seeds, raw has 56% of the recommended daily needs of manganese.

Thiamin 62% of DV

A serving of 100 grams of beans, small white, mature seeds, raw has 62% of the recommended daily needs of thiamin.

Folate 97% of DV

A serving of 100 grams of beans, small white, mature seeds, raw has 97% of the recommended daily needs of folate.

Folate 97% of DV

A serving of 100 grams of beans, small white, mature seeds, raw has 97% of the recommended daily needs of folate.

Folate, DFE 97% of DV

A serving of 100 grams of beans, small white, mature seeds, raw has 97% of the recommended daily needs of folate, dfe.

Tryptophan 76% of DV

A serving of 100 grams of beans, small white, mature seeds, raw has 76% of the recommended daily needs of tryptophan.

Threonine 68% of DV

A serving of 100 grams of beans, small white, mature seeds, raw has 68% of the recommended daily needs of threonine.

Isoleucine 75% of DV

A serving of 100 grams of beans, small white, mature seeds, raw has 75% of the recommended daily needs of isoleucine.

Leucine 60% of DV

A serving of 100 grams of beans, small white, mature seeds, raw has 60% of the recommended daily needs of leucine.

Lysine 59% of DV

A serving of 100 grams of beans, small white, mature seeds, raw has 59% of the recommended daily needs of lysine.

Phenylalanine 53% of DV

A serving of 100 grams of beans, small white, mature seeds, raw has 53% of the recommended daily needs of phenylalanine.

Valine 71% of DV

A serving of 100 grams of beans, small white, mature seeds, raw has 71% of the recommended daily needs of valine.

Histidine 65% of DV

A serving of 100 grams of beans, small white, mature seeds, raw has 65% of the recommended daily needs of histidine.

Nutrition Facts

Serving Size 100g (about 3.52 oz)

Amount Per Serving
Calories 336 Calories from Fat 11
% Daily Value*
Total Fat 1.2g 2%
Saturated Fat 0.3g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 12mg 1%
Total Carbohydrate 62.3g 21%
Dietary Fiber 24.9g 100%
Sugars 0g
Protein 21g
Vitamin A 0% Vitamin C 0%
Calcium 13% Iron 43%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

NutrientAmountDV %
Vitamin A0 IU0%
Vitamin A, RAE0 µg0%
Vitamin B-120 µg0%
Vitamin B-60.44 mg26%
Vitamin C0 mg0%
Vitamin D0 IU0%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

NutrientAmountDV %
Carbohydrate62.25 g21%
Fiber24.9 g100%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

NutrientAmountDV %
Fat1.18 g2%
Saturated Fats0.3 g2%
→ Myristic Acid0 g-
→ Palmitic Acid0.29 g-
→ Stearic Acid0.02 g-
Monounsaturated Fats0.1 g-
→ Oleic Acid 0.1 g-
Polyunsaturated Fats0.51 g-
→ Linolenic Acid (18:2)0.28 g-
→ Linolenic Acid (18:3)0.23 g-
Trans Fats0 g0%

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

NutrientAmountDV %
Protein21.11 g41%
→ Alanine0.89 g-
→ Arginine1.31 g-
→ Aspartic acid2.55 g-
→ Cystine0.23 g-
→ Glutamic acid3.22 g-
→ Glycine0.82 g-
→ Histidine0.59 g65%
→ Isoleucine0.93 g75%
→ Leucine1.69 g60%
→ Lysine1.45 g59%
→ Methionine0.32 g26%
→ Phenylalanine1.14 g53%
→ Proline0.9 g-
→ Serine1.15 g-
→ Threonine0.89 g68%
→ Tryptophan0.25 g76%
→ Tyrosine0.59 g25%
→ Valine1.1 g71%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

NutrientAmountDV %
Calcium173 mg13%
Copper0.64 mg71%
Iron7.73 mg43%
Magnesium183 mg44%
Manganese1.28 mg56%
Phosphorus445 mg36%
Potassium1542 mg33%
Selenium12.8 µg23%
Sodium12 mg1%
Zinc2.81 mg26%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

NutrientAmountDV %
Cholesterol0 mg0%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

NutrientAmountDV %
Ash3.75 g-
Water11.71 g-

Calories Burn off Time

How long would it take to burn off Beans, Small White, Mature Seeds, Raw with 336calories? A brisk walk for 73 minutes, jogging for 34 minutes, or hiking for 56 minutes will help your burn off the calories in beans, small white, mature seeds, raw.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical ActivityBurn Off Time
Bicycling - 10 mph or less70 minutes
Dancing61 minutes
Golfing61 minutes
Hiking56 minutes
Light Gardening61 minutes
Stretching112 minutes
Walking - 3.5 mph73 minutes
Weight Training - light workout93 minutes
Aerobics42 minutes
Basketball46 minutes
Bicycling - 10 mph or more34 minutes
Running - 5 mph34 minutes
Swimming40 minutes
Walking - 4.5 mph44 minutes
Weight Training - vigorous workout46 minutes
Similar Food Items to Beans, Small White, Mature Seeds, Raw
Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

  • Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
  • A variety of whole fruits
  • Grains with at least half of which are whole grains
  • Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
  • Protein foods, including seafood, lean meats and poultry, eggs and nuts
  • Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium