Beans, navy, mature seeds, cooked, boiled, with salt

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 71 / 100 How is this scored?

Composition

Energy

Protein 8.2 g · 33 kcal/100g
Fat 0.6 g · 6 kcal/100g
Carbs 26.1 g · 104 kcal/100g
Fiber 10.5 g
Water 64 g
Total energy 140 kcal

Energy is predominantly from carbs (73%); EFSA recommends 45–60% for a balanced diet

Fat quality 78 / 100 How is this scored?
Total fat
0.6g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.2g
Omega-3
0.21g
Omega-6
0.07g

Saturated fat is 0.2% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 0.3 (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 48 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.9 mg
Vitamin D 0.0 µg
Vitamin E 0.0 mg
Vitamin K 1 µg
Thiamin (B1) 0.24 mg
Riboflavin (B2) 0.07 mg
Niacin (B3) 0.6 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.14 mg
Folate (B9) 140 µg
Vitamin B12 0.00 µg

Minerals

Calcium 69 mg
Iron 2.4 mg
Magnesium 53 mg
Phosphorus 144 mg
Potassium 389 mg
Sodium 237 mg
Zinc 1.0 mg
Copper 0.21 mg
Manganese 0.53 mg
Selenium 2.9 µg

Notable source of Folate (B9) (70% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.