Beans, White, Mature Seeds, Raw
Serving Size 1 cup
Nutritional Value and Analysis
Beans, White, Mature Seeds, Raw with a serving size of 1 cup has a total of 672.66 calories with 1.72 grams of fat. The serving size is equivalent to 202 grams of food and contains 15.48 calories from fat. This item is classified as legumes and legume products foods.
This food is a good source of protein, fiber, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, thiamin, vitamin b-6, folate, folate, folate, dfe, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in energy. Beans, White, Mature Seeds, Raw is a low fat food because it contains less than 3 grams of fat per serving.
Protein 93% of DV
A serving of 202 grams of beans, white, mature seeds, raw has 93% of the recommended daily needs of protein.
Energy 34% of DV
A serving of 202 grams of beans, white, mature seeds, raw has 34% of the recommended daily intake of energy.
Fiber 123% of DV
A serving of 202 grams of beans, white, mature seeds, raw has 123% of the recommended daily needs of fiber.
Calcium 37% of DV
A serving of 202 grams of beans, white, mature seeds, raw has 37% of the recommended daily needs of calcium.
Iron 117% of DV
A serving of 202 grams of beans, white, mature seeds, raw has 117% of the recommended daily needs of iron.
Magnesium 91% of DV
A serving of 202 grams of beans, white, mature seeds, raw has 91% of the recommended daily needs of magnesium.
Phosphorus 49% of DV
A serving of 202 grams of beans, white, mature seeds, raw has 49% of the recommended daily needs of phosphorus.
Potassium 77% of DV
A serving of 202 grams of beans, white, mature seeds, raw has 77% of the recommended daily needs of potassium.
Zinc 67% of DV
A serving of 202 grams of beans, white, mature seeds, raw has 67% of the recommended daily needs of zinc.
Copper 221% of DV
A serving of 202 grams of beans, white, mature seeds, raw has 221% of the recommended daily needs of copper.
Manganese 158% of DV
A serving of 202 grams of beans, white, mature seeds, raw has 158% of the recommended daily needs of manganese.
Selenium 47% of DV
A serving of 202 grams of beans, white, mature seeds, raw has 47% of the recommended daily needs of selenium.
Thiamin 73% of DV
A serving of 202 grams of beans, white, mature seeds, raw has 73% of the recommended daily needs of thiamin.
Vitamin B-6 38% of DV
A serving of 202 grams of beans, white, mature seeds, raw has 38% of the recommended daily needs of vitamin b-6.
Folate 196% of DV
A serving of 202 grams of beans, white, mature seeds, raw has 196% of the recommended daily needs of folate.
Folate 196% of DV
A serving of 202 grams of beans, white, mature seeds, raw has 196% of the recommended daily needs of folate.
Folate, DFE 196% of DV
A serving of 202 grams of beans, white, mature seeds, raw has 196% of the recommended daily needs of folate, dfe.
Tryptophan 170% of DV
A serving of 202 grams of beans, white, mature seeds, raw has 170% of the recommended daily needs of tryptophan.
Threonine 153% of DV
A serving of 202 grams of beans, white, mature seeds, raw has 153% of the recommended daily needs of threonine.
Isoleucine 168% of DV
A serving of 202 grams of beans, white, mature seeds, raw has 168% of the recommended daily needs of isoleucine.
Leucine 135% of DV
A serving of 202 grams of beans, white, mature seeds, raw has 135% of the recommended daily needs of leucine.
Lysine 131% of DV
A serving of 202 grams of beans, white, mature seeds, raw has 131% of the recommended daily needs of lysine.
Methionine 57% of DV
A serving of 202 grams of beans, white, mature seeds, raw has 57% of the recommended daily needs of methionine.
Phenylalanine 119% of DV
A serving of 202 grams of beans, white, mature seeds, raw has 119% of the recommended daily needs of phenylalanine.
Tyrosine 55% of DV
A serving of 202 grams of beans, white, mature seeds, raw has 55% of the recommended daily needs of tyrosine.
Valine 158% of DV
A serving of 202 grams of beans, white, mature seeds, raw has 158% of the recommended daily needs of valine.
Histidine 144% of DV
A serving of 202 grams of beans, white, mature seeds, raw has 144% of the recommended daily needs of histidine.
Nutrition Facts
Serving Size 1 cup (202 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 672.66 | Calories from Fat 15 | |
| % Daily Value* | ||
| Total Fat 1.7g | 3% | |
| Saturated Fat 0.4g | 2% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 32.3mg | 1% | |
| Total Carbohydrate 121.8g | 41% | |
| Dietary Fiber 30.7g | 123% | |
| Sugars 4g | ||
| Protein 47g | ||
| Vitamin A 0% | Vitamin C 0% |
| Calcium 37% | Iron 117% |
* 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% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 0 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 0 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 0 µg | 0% | |
| Vitamin B-6 | 0.64 mg | 38% | |
| Vitamin C | 0 mg | 0% | |
| Vitamin D | 0 IU | 0% | |
| Vitamin E | 0.42 mg | 3% | |
| Vitamin K | 11.31 µg | 9% |
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 | 121.75 g | 41% | |
| Sugars | 4.26 g | 17% | |
| Fiber | 30.7 g | 123% |
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 | 1.72 g | 3% | |
| Saturated Fats | 0.44 g | 2% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0 g | - | |
| → Lauric Acid | 0 g | - | |
| → Myristic Acid | 0 g | - | |
| → Palmitic Acid | 0.41 g | - | |
| → Stearic Acid | 0.03 g | - | |
| Monounsaturated Fats | 0.15 g | - | |
| → Palmitoleic Acid | 0 g | - | |
| → Oleic Acid | 0.15 g | - | |
| → Gadoleic Acid | 0 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 0.74 g | - | |
| → Linolenic Acid (18:2) | 0.4 g | - | |
| → Linolenic Acid (18:3) | 0.34 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Arachidonic Acid | 0 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0 g | - | |
| → Docosapentaenoic Acid (DPA) | 0 g | - | |
| → Docosahexaenoic Acid (DHA) | 0 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 | 47.19 g | 93% | |
| → Alanine | 1.98 g | - | |
| → Arginine | 2.92 g | - | |
| → Aspartic acid | 5.71 g | - | |
| → Cystine | 0.51 g | - | |
| → Glutamic acid | 7.19 g | - | |
| → Glycine | 1.84 g | - | |
| → Histidine | 1.31 g | 144% | |
| → Isoleucine | 2.08 g | 168% | |
| → Leucine | 3.77 g | 135% | |
| → Lysine | 3.24 g | 131% | |
| → Methionine | 0.71 g | 57% | |
| → Phenylalanine | 2.55 g | 119% | |
| → Proline | 2 g | - | |
| → Serine | 2.57 g | - | |
| → Threonine | 1.99 g | 153% | |
| → Tryptophan | 0.56 g | 170% | |
| → Tyrosine | 1.33 g | 55% | |
| → Valine | 2.47 g | 158% |
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 | 484.8 mg | 37% | |
| Copper | 1.99 mg | 221% | |
| Iron | 21.09 mg | 117% | |
| Magnesium | 383.8 mg | 91% | |
| Manganese | 3.63 mg | 158% | |
| Phosphorus | 608.02 mg | 49% | |
| Potassium | 3625.9 mg | 77% | |
| Selenium | 25.86 µg | 47% | |
| Sodium | 32.32 mg | 1% | |
| Zinc | 7.41 mg | 67% |
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
Calories Burn off Time
How long would it take to burn off Beans, White, Mature Seeds, Raw with 672.66calories? A brisk walk for 146 minutes, jogging for 69 minutes, or hiking for 112 minutes will help your burn off the calories in beans, 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 | 140 minutes |
| Dancing | 122 minutes |
| Golfing | 122 minutes |
| Hiking | 112 minutes |
| Light Gardening | 122 minutes |
| Stretching | 224 minutes |
| Walking - 3.5 mph | 146 minutes |
| Weight Training - light workout | 187 minutes |
| Aerobics | 84 minutes |
| Basketball | 92 minutes |
| Bicycling - 10 mph or more | 69 minutes |
| Running - 5 mph | 69 minutes |
| Swimming | 79 minutes |
| Walking - 4.5 mph | 89 minutes |
| Weight Training - vigorous workout | 92 minutes |
Similar Food Items to Beans, 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, Small White, Mature Seeds, Raw | 336 | 1.18g | 21.11g | 62.25g |
| 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