Beans, adzuki, mature seed, cooked, boiled, with salt

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 65 / 100 How is this scored?

Composition

Energy

Protein 7.5 g · 30 kcal/100g
Fat 0.1 g · 1 kcal/100g
Carbs 24.8 g · 99 kcal/100g
Fiber 7.3 g
Water 66 g
Total energy 128 kcal

Energy is predominantly from carbs (76%); EFSA recommends 45–60% for a balanced diet

Fat quality 57 / 100 How is this scored?
Total fat
0.1g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.0g
Omega-6
0.02g

Saturated fat is 0.3% 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 49 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.12 mg
Riboflavin (B2) 0.06 mg
Niacin (B3) 0.7 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.10 mg
Folate (B9) 121 µg
Vitamin B12 0.00 µg

Minerals

Calcium 28 mg
Iron 2.0 mg
Magnesium 52 mg
Phosphorus 168 mg
Potassium 532 mg
Sodium 244 mg
Zinc 1.8 mg
Copper 0.30 mg
Manganese 0.57 mg
Selenium 1.2 µg

Notable source of Folate (B9) (60% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.