Beans, adzuki, mature seeds, raw

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 66 / 100 How is this scored?

Composition

Energy

Protein 19.9 g · 79 kcal/100g
Fat 0.5 g · 5 kcal/100g
Carbs 62.9 g · 252 kcal/100g
Fiber 12.7 g
Water 13 g
Total energy 329 kcal

Energy is predominantly from carbs (75%); EFSA recommends 45–60% for a balanced diet

Fat quality 57 / 100 How is this scored?
Total fat
0.5g
Saturated
0.2g
Monounsat.
0.1g
Polyunsat.
0.1g
Omega-6
0.11g

Saturated fat is 0.5% of energy, within the WHO limit of 10%.

Protein quality 90 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 90%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Methionine + Cysteine (90% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 70 / 100 How is this scored?

Vitamins

Vitamin A 1 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.46 mg
Riboflavin (B2) 0.22 mg
Niacin (B3) 2.6 mg
Pantothenic (B5) 1.5 mg
Vitamin B6 0.35 mg
Folate (B9) 622 µg
Vitamin B12 0.00 µg

Minerals

Calcium 66 mg
Iron 5.0 mg
Magnesium 127 mg
Phosphorus 381 mg
Potassium 1254 mg
Sodium 5 mg
Zinc 5.0 mg
Copper 1.09 mg
Manganese 1.73 mg
Selenium 3.1 µg

Notable source of Folate (B9) (311% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.