Beans, black turtle, mature seeds, canned

Composition

Energy

Protein 6.0 g · 24 kcal/100g

Fat 0.3 g · 3 kcal/100g

Carbs 16.6 g · 66 kcal/100g

Fiber 6.9 g

Water 76 g

Total energy 91 kcal

Energy is predominantly from carbs (71%); EFSA recommends 45–60% for a balanced diet

Total fat

0.3g

Saturated

0.1g

Monounsat.

0.0g

Polyunsat.

0.1g

Omega-6

0.07g

Saturated fat is 0.7% 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 2.7 mg

Vitamin D 0.0 µg

Vitamin E 0.6 mg

Vitamin K 2 µg

Thiamin (B1) 0.14 mg

Riboflavin (B2) 0.12 mg

Niacin (B3) 0.6 mg

Pantothenic (B5) 0.2 mg

Vitamin B6 0.06 mg

Folate (B9) 61 µg

Vitamin B12 0.00 µg

Minerals

Calcium 35 mg

Iron 1.9 mg

Magnesium 35 mg

Phosphorus 108 mg

Potassium 308 mg

Sodium 384 mg

Zinc 0.5 mg

Copper 0.19 mg

Manganese 0.23 mg

Selenium 1.3 µg

Notable source of Folate (B9) (30% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.