Beans, Small White, Mature Seeds, Raw
Serving Size 1 cup
Nutritional Value and Analysis
Beans, Small White, Mature Seeds, Raw with a serving size of 1 cup has a total of 722.4 calories with 2.54 grams of fat. The serving size is equivalent to 215 grams of food and contains 22.86 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, zinc, copper, manganese, selenium, thiamin, riboflavin, pantothenic acid, vitamin b-6, folate, folate, folate, dfe, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in energy. Beans, Small White, Mature Seeds, Raw is a low fat food because it contains less than 3 grams of fat per serving.
Protein 89% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 89% of the recommended daily needs of protein.
Energy 36% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 36% of the recommended daily intake of energy.
Fiber 214% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 214% of the recommended daily needs of fiber.
Iron 92% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 92% of the recommended daily needs of iron.
Magnesium 94% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 94% of the recommended daily needs of magnesium.
Phosphorus 77% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 77% of the recommended daily needs of phosphorus.
Potassium 71% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 71% of the recommended daily needs of potassium.
Zinc 55% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 55% of the recommended daily needs of zinc.
Copper 152% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 152% of the recommended daily needs of copper.
Manganese 120% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 120% of the recommended daily needs of manganese.
Selenium 50% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 50% of the recommended daily needs of selenium.
Thiamin 133% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 133% of the recommended daily needs of thiamin.
Riboflavin 35% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 35% of the recommended daily needs of riboflavin.
Pantothenic Acid 31% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 31% of the recommended daily needs of pantothenic acid.
Vitamin B-6 55% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 55% of the recommended daily needs of vitamin b-6.
Folate 207% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 207% of the recommended daily needs of folate.
Folate 207% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 207% of the recommended daily needs of folate.
Folate, DFE 207% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 207% of the recommended daily needs of folate, dfe.
Tryptophan 164% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 164% of the recommended daily needs of tryptophan.
Threonine 147% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 147% of the recommended daily needs of threonine.
Isoleucine 161% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 161% of the recommended daily needs of isoleucine.
Leucine 129% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 129% of the recommended daily needs of leucine.
Lysine 126% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 126% of the recommended daily needs of lysine.
Methionine 55% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 55% of the recommended daily needs of methionine.
Phenylalanine 114% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 114% of the recommended daily needs of phenylalanine.
Tyrosine 53% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 53% of the recommended daily needs of tyrosine.
Valine 152% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 152% of the recommended daily needs of valine.
Histidine 138% of DV
A serving of 215 grams of beans, small white, mature seeds, raw has 138% of the recommended daily needs of histidine.
Nutrition Facts
Serving Size 1 cup (215 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 722.4 | Calories from Fat 23 | |
| % Daily Value* | ||
| Total Fat 2.5g | 4% | |
| Saturated Fat 0.7g | 3% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 25.8mg | 1% | |
| Total Carbohydrate 133.8g | 45% | |
| Dietary Fiber 53.5g | 214% | |
| Sugars 0g | ||
| Protein 45g | ||
| Vitamin A 0% | Vitamin C 0% |
| Calcium 29% | Iron 92% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 0 IU | 0% | |
| → Vitamin A, RAE | 0 µg | 0% | |
| Vitamin B-12 | 0 µg | 0% | |
| Vitamin B-6 | 0.94 mg | 55% | |
| Vitamin C | 0 mg | 0% | |
| Vitamin D | 0 IU | 0% |
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
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Carbohydrate | 133.84 g | 45% | |
| Fiber | 53.54 g | 214% |
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
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Fat | 2.54 g | 4% | |
| Saturated Fats | 0.65 g | 3% | |
| → Myristic Acid | 0 g | - | |
| → Palmitic Acid | 0.61 g | - | |
| → Stearic Acid | 0.04 g | - | |
| Monounsaturated Fats | 0.22 g | - | |
| → Oleic Acid | 0.22 g | - | |
| Polyunsaturated Fats | 1.09 g | - | |
| → Linolenic Acid (18:2) | 0.59 g | - | |
| → Linolenic Acid (18:3) | 0.5 g | - | |
| Trans Fats | 0 g | 0% |
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
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Protein | 45.39 g | 89% | |
| → Alanine | 1.9 g | - | |
| → Arginine | 2.81 g | - | |
| → Aspartic acid | 5.49 g | - | |
| → Cystine | 0.49 g | - | |
| → Glutamic acid | 6.92 g | - | |
| → Glycine | 1.77 g | - | |
| → Histidine | 1.26 g | 138% | |
| → Isoleucine | 2 g | 161% | |
| → Leucine | 3.62 g | 129% | |
| → Lysine | 3.12 g | 126% | |
| → Methionine | 0.68 g | 55% | |
| → Phenylalanine | 2.45 g | 114% | |
| → Proline | 1.92 g | - | |
| → Serine | 2.47 g | - | |
| → Threonine | 1.91 g | 147% | |
| → Tryptophan | 0.54 g | 164% | |
| → Tyrosine | 1.28 g | 53% | |
| → Valine | 2.37 g | 152% |
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
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Calcium | 371.95 mg | 29% | |
| Copper | 1.37 mg | 152% | |
| Iron | 16.62 mg | 92% | |
| Magnesium | 393.45 mg | 94% | |
| Manganese | 2.75 mg | 120% | |
| Phosphorus | 956.75 mg | 77% | |
| Potassium | 3315.3 mg | 71% | |
| Selenium | 27.52 µg | 50% | |
| Sodium | 25.8 mg | 1% | |
| Zinc | 6.04 mg | 55% |
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
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Cholesterol | 0 mg | 0% |
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
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Ash | 8.06 g | - | |
| Water | 25.18 g | - |
Calories Burn off Time
How long would it take to burn off Beans, Small White, Mature Seeds, Raw with 722.4calories? A brisk walk for 157 minutes, jogging for 74 minutes, or hiking for 120 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 Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 151 minutes |
| Dancing | 131 minutes |
| Golfing | 131 minutes |
| Hiking | 120 minutes |
| Light Gardening | 131 minutes |
| Stretching | 241 minutes |
| Walking - 3.5 mph | 157 minutes |
| Weight Training - light workout | 201 minutes |
| Aerobics | 90 minutes |
| Basketball | 99 minutes |
| Bicycling - 10 mph or more | 74 minutes |
| Running - 5 mph | 74 minutes |
| Swimming | 85 minutes |
| Walking - 4.5 mph | 95 minutes |
| Weight Training - vigorous workout | 99 minutes |
Similar Food Items to Beans, Small White, Mature Seeds, Raw
| Name | Calories | Total Fat | Proteins | Carbohydrates |
|---|---|---|---|---|
| Beans, Pink, Mature Seeds, Cooked, Boiled, Without Salt | 149 | 0.49g | 9.06g | 27.91g |
| Beans, Pink, Mature Seeds, Raw | 343 | 1.13g | 20.96g | 64.19g |
| Beans, Pinto, Mature Seeds, Canned, Solids And Liquids | 82 | 0.56g | 4.6g | 15.18g |
| Beans, Pinto, Mature Seeds, Cooked, Boiled, Without Salt | 143 | 0.65g | 9.01g | 26.22g |
| Beans, Pinto, Mature Seeds, Raw | 347 | 1.23g | 21.42g | 62.55g |
| Beans, Small White, Mature Seeds, Cooked, Boiled, Without Salt | 142 | 0.64g | 8.97g | 25.81g |
| Beans, White, Mature Seeds, Raw | 333 | 0.85g | 23.36g | 60.27g |
| Beans, Yellow, Mature Seeds, Cooked, Boiled, Without Salt | 144 | 1.08g | 9.16g | 25.28g |
| Beans, Yellow, Mature Seeds, Raw | 345 | 2.6g | 22g | 60.7g |
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