Beans, baked, home prepared

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 100 / 100 How is this scored?

Composition

Energy

Protein 5.5 g · 22 kcal/100g
Fat 5.2 g · 46 kcal/100g
Carbs 21.6 g · 87 kcal/100g
Fiber 5.5 g
Water 65 g
Total energy 155 kcal

Macro balance aligns with EFSA guidelines (14% protein, 30% fat, 56% carbs)

Fat quality 61 / 100 How is this scored?
Total fat
5.2g
Saturated
1.9g
Monounsat.
2.1g
Polyunsat.
0.7g
Omega-6
0.59g

Saturated fat is 11.3% of energy, above the WHO limit of 10%.

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

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 43 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 1.1 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.14 mg
Riboflavin (B2) 0.05 mg
Niacin (B3) 0.4 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.09 mg
Folate (B9) 48 µg
Vitamin B12 0.00 µg

Minerals

Calcium 61 mg
Iron 2.0 mg
Magnesium 43 mg
Phosphorus 109 mg
Potassium 358 mg
Sodium 422 mg
Zinc 0.7 mg
Copper 0.16 mg
Manganese 0.26 mg
Selenium 5.7 µg

Notable source of Folate (B9) (24% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.