Mothbeans, mature seeds, raw — Food Nutrition Browser

Composition

Energy

Protein 22.9 g · 92 kcal/100g

Fat 1.6 g · 14 kcal/100g

Carbs 61.5 g · 246 kcal/100g

Water 10 g

Total energy 343 kcal

Energy is predominantly from carbs (70%); EFSA recommends 45–60% for a balanced diet

Total fat

1.6g

Saturated

0.4g

Monounsat.

0.1g

Polyunsat.

0.8g

Omega-6

0.49g

Saturated fat is 1.0% of energy, within the WHO limit of 10%.

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 100%

Methionine + Cysteine 67%

Phenylalanine + Tyrosine 100%

Tryptophan 100%

Valine 82%

Limiting amino acid is Methionine + Cysteine (67% of FAO reference). Combining with complementary protein sources raises the overall score.

Vitamins

Vitamin A 2 µg

Vitamin C 4.0 mg

Vitamin D 0.0 µg

Thiamin (B1) 0.56 mg

Riboflavin (B2) 0.09 mg

Niacin (B3) 2.8 mg

Pantothenic (B5) 1.5 mg

Vitamin B6 0.37 mg

Folate (B9) 649 µg

Vitamin B12 0.00 µg

Minerals

Calcium 150 mg

Iron 10.9 mg

Magnesium 381 mg

Phosphorus 489 mg

Potassium 1191 mg

Sodium 30 mg

Zinc 1.9 mg

Copper 0.69 mg

Manganese 1.82 mg

Selenium 8.2 µg

Notable source of Folate (B9) (324% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.