Beans, cranberry (roman), mature seeds, canned

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 70 / 100 How is this scored?

Composition

Energy

Protein 5.5 g · 22 kcal/100g
Fat 0.3 g · 3 kcal/100g
Carbs 15.1 g · 60 kcal/100g
Fiber 6.3 g
Water 78 g
Total energy 83 kcal

Energy is predominantly from carbs (71%); EFSA recommends 45–60% for a balanced diet

Fat quality 64 / 100 How is this scored?
Total fat
0.3g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-6
0.07g

Saturated fat is 0.8% of energy, within 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 33 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.8 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.04 mg
Riboflavin (B2) 0.04 mg
Niacin (B3) 0.5 mg
Pantothenic (B5) 0.1 mg
Vitamin B6 0.06 mg
Folate (B9) 77 µg
Vitamin B12 0.00 µg

Minerals

Calcium 34 mg
Iron 1.6 mg
Magnesium 32 mg
Phosphorus 86 mg
Potassium 260 mg
Sodium 332 mg
Zinc 0.8 mg
Copper 0.14 mg
Manganese 0.20 mg
Selenium 3.1 µg

Notable source of Folate (B9) (38% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.