Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt

Composition

Energy

Protein 7.1 g · 28 kcal/100g

Fat 0.8 g · 7 kcal/100g

Carbs 15.0 g · 60 kcal/100g

Water 76 g

Total energy 78 kcal

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

Total fat

0.8g

Saturated

0.1g

Monounsat.

0.1g

Polyunsat.

0.5g

Omega-6

0.17g

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

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.

Vitamins

Vitamin A 0 µg

Vitamin C 17.3 mg

Vitamin D 0.0 µg

Thiamin (B1) 0.38 mg

Riboflavin (B2) 0.24 mg

Niacin (B3) 1.3 mg

Pantothenic (B5) 0.9 mg

Vitamin B6 0.20 mg

Folate (B9) 106 µg

Vitamin B12 0.00 µg

Minerals

Calcium 16 mg

Iron 2.1 mg

Magnesium 111 mg

Phosphorus 103 mg

Potassium 317 mg

Sodium 14 mg

Zinc 1.0 mg

Copper 0.39 mg

Manganese 0.45 mg

Selenium 0.6 µg

Notable source of Folate (B9) (53% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.