Beans, black turtle, mature seeds, raw

Composition

Energy

Protein 21.3 g · 85 kcal/100g

Fat 0.9 g · 8 kcal/100g

Carbs 63.3 g · 253 kcal/100g

Fiber 15.5 g

Water 11 g

Total energy 339 kcal

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

Total fat

0.9g

Saturated

0.2g

Monounsat.

0.1g

Polyunsat.

0.4g

Omega-6

0.21g

Saturated fat is 0.6% of energy, within the WHO limit of 10%.

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

Vitamins

Vitamin A 0 µg

Vitamin C 0.0 mg

Vitamin D 0.0 µg

Vitamin E 0.2 mg

Vitamin K 6 µg

Thiamin (B1) 0.90 mg

Riboflavin (B2) 0.19 mg

Niacin (B3) 2.0 mg

Pantothenic (B5) 0.9 mg

Vitamin B6 0.29 mg

Folate (B9) 444 µg

Vitamin B12 0.00 µg

Minerals

Calcium 160 mg

Iron 8.7 mg

Magnesium 160 mg

Phosphorus 440 mg

Potassium 1500 mg

Sodium 9 mg

Zinc 2.2 mg

Copper 1.00 mg

Manganese 1.00 mg

Selenium 3.2 µg

Notable source of Folate (B9) (222% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.