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

Plant foods · Vegetables · All vegetables

g
Macronutrients 75 / 100 How is this scored?

Composition

Energy

Protein 1.9 g · 7 kcal/100g
Fat 0.3 g · 3 kcal/100g
Carbs 4.1 g · 16 kcal/100g
Water 93 g
Total energy 22 kcal

Energy is predominantly from carbs (61%); EFSA recommends 45–60% for a balanced diet

Fat quality 68 / 100 How is this scored?
Total fat
0.3g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.2g
Omega-6
0.07g

Saturated fat is 1.6% of energy, within the WHO limit of 10%.

Protein quality 98 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 98%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Methionine + Cysteine (98% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 22 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 6.1 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.07 mg
Riboflavin (B2) 0.06 mg
Niacin (B3) 0.7 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.05 mg
Folate (B9) 29 µg
Vitamin B12 0.00 µg

Minerals

Calcium 15 mg
Iron 0.7 mg
Magnesium 18 mg
Phosphorus 30 mg
Potassium 98 mg
Sodium 51 mg
Zinc 0.2 mg
Copper 0.11 mg
Manganese 0.12 mg
Selenium 0.6 µg

Provides modest amounts of tracked micronutrients. Best is Folate (B9) at 14% of EU NRV per 100 g.