Mothbeans, mature seeds, cooked, boiled, with salt

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 62 / 100 How is this scored?

Composition

Energy

Protein 7.8 g · 31 kcal/100g
Fat 0.6 g · 5 kcal/100g
Carbs 21.0 g · 84 kcal/100g
Water 69 g
Total energy 117 kcal

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

Fat quality 65 / 100 How is this scored?
Total fat
0.6g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.3g
Omega-6
0.17g

Saturated fat is 1.0% of energy, within the WHO limit of 10%.

Protein quality 67 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 67%
Phenylalanine + Tyrosine 100%
Tryptophan 100%
Valine 82%

Limiting amino acid is Methionine + Cysteine (67% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 46 / 100 How is this scored?

Vitamins

Vitamin A 1 µg
Vitamin C 1.0 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.12 mg
Riboflavin (B2) 0.02 mg
Niacin (B3) 0.7 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.09 mg
Folate (B9) 143 µg
Vitamin B12 0.00 µg

Minerals

Calcium 3 mg
Iron 3.1 mg
Magnesium 104 mg
Phosphorus 150 mg
Potassium 304 mg
Sodium 246 mg
Zinc 0.6 mg
Copper 0.16 mg
Manganese 0.53 mg
Selenium 2.8 µg

Notable source of Folate (B9) (72% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.