Beans, kidney, all types, mature seeds, canned

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 76 / 100 How is this scored?

Composition

Energy

Protein 5.2 g · 21 kcal/100g
Fat 0.6 g · 5 kcal/100g
Carbs 14.5 g · 58 kcal/100g
Fiber 4.3 g
Water 78 g
Total energy 84 kcal

Energy is predominantly from carbs (69%); EFSA recommends 45–60% for a balanced diet

Fat quality 100 / 100 How is this scored?
Total fat
0.6g
Saturated
0.1g
Monounsat.
0.4g
Polyunsat.
0.3g
Omega-3
0.08g
Omega-6
0.11g

Saturated fat is 1.5% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 1.4 (excellent, target ≤ 4).

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 31 / 100 How is this scored?

Vitamins

Vitamin C 1.2 mg
Vitamin D 0.0 µg
Vitamin E 0.0 mg
Vitamin K 4 µg
Thiamin (B1) 0.12 mg
Riboflavin (B2) 0.05 mg
Niacin (B3) 0.4 mg
Pantothenic (B5) 0.1 mg
Vitamin B6 0.07 mg
Folate (B9) 36 µg
Vitamin B12 0.00 µg

Minerals

Calcium 34 mg
Iron 1.2 mg
Magnesium 27 mg
Phosphorus 90 mg
Potassium 237 mg
Sodium 296 mg
Zinc 0.5 mg
Copper 0.14 mg
Manganese 0.17 mg
Selenium 0.9 µg

Provides modest amounts of tracked micronutrients. Best is Folate (B9) at 18% of EU NRV per 100 g.