Beans, navy, mature seeds, sprouted, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 70 / 100 How is this scored?

Composition

Energy

Protein 6.2 g · 25 kcal/100g
Fat 0.7 g · 6 kcal/100g
Carbs 13.1 g · 52 kcal/100g
Water 79 g
Total energy 67 kcal

Energy is predominantly from carbs (63%); EFSA recommends 45–60% for a balanced diet

Fat quality 69 / 100 How is this scored?
Total fat
0.7g
Saturated
0.1g
Monounsat.
0.1g
Polyunsat.
0.4g
Omega-6
0.15g

Saturated fat is 1.1% of energy, within the WHO limit of 10%.

Protein quality 99 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 99%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Methionine + Cysteine (99% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 59 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 18.8 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.39 mg
Riboflavin (B2) 0.22 mg
Niacin (B3) 1.2 mg
Pantothenic (B5) 0.8 mg
Vitamin B6 0.19 mg
Folate (B9) 132 µg
Vitamin B12 0.00 µg

Minerals

Calcium 15 mg
Iron 1.9 mg
Magnesium 101 mg
Phosphorus 100 mg
Potassium 307 mg
Sodium 13 mg
Zinc 0.9 mg
Copper 0.36 mg
Manganese 0.41 mg
Selenium 0.6 µg

Notable source of Folate (B9) (66% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.