Beans, cranberry (roman), mature seeds, raw

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 71 / 100 How is this scored?

Composition

Energy

Protein 23.0 g · 92 kcal/100g
Fat 1.2 g · 11 kcal/100g
Carbs 60.1 g · 240 kcal/100g
Fiber 24.7 g
Water 12 g
Total energy 335 kcal

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

Fat quality 64 / 100 How is this scored?
Total fat
1.2g
Saturated
0.3g
Monounsat.
0.1g
Polyunsat.
0.5g
Omega-6
0.29g

Saturated fat is 0.8% of energy, within the WHO limit of 10%.

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 72 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.75 mg
Riboflavin (B2) 0.21 mg
Niacin (B3) 1.5 mg
Pantothenic (B5) 0.7 mg
Vitamin B6 0.31 mg
Folate (B9) 604 µg
Vitamin B12 0.00 µg

Minerals

Calcium 127 mg
Iron 5.0 mg
Magnesium 156 mg
Phosphorus 372 mg
Potassium 1332 mg
Sodium 6 mg
Zinc 3.6 mg
Copper 0.79 mg
Manganese 0.92 mg
Selenium 12.7 µg

Notable source of Folate (B9) (302% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.