Beans, navy, mature seeds, raw

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 71 / 100 How is this scored?

Composition

Energy

Protein 22.3 g · 89 kcal/100g
Fat 1.5 g · 14 kcal/100g
Carbs 60.8 g · 243 kcal/100g
Fiber 15.3 g
Water 12 g
Total energy 337 kcal

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

Fat quality 89 / 100 How is this scored?
Total fat
1.5g
Saturated
0.2g
Monounsat.
0.1g
Polyunsat.
0.9g
Omega-3
0.54g
Omega-6
0.34g

Saturated fat is 0.5% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 0.6 (excellent, target ≤ 4).

Protein quality 94 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 94%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Methionine + Cysteine (94% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 70 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin D 0.0 µg
Vitamin E 0.0 mg
Vitamin K 3 µg
Thiamin (B1) 0.78 mg
Riboflavin (B2) 0.16 mg
Niacin (B3) 2.2 mg
Pantothenic (B5) 0.7 mg
Vitamin B6 0.43 mg
Folate (B9) 364 µg
Vitamin B12 0.00 µg

Minerals

Calcium 147 mg
Iron 5.5 mg
Magnesium 175 mg
Phosphorus 407 mg
Potassium 1185 mg
Sodium 5 mg
Zinc 3.7 mg
Copper 0.83 mg
Manganese 1.42 mg
Selenium 11.0 µg

Notable source of Folate (B9) (182% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.