Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program)

Composition

Energy

Protein 21.9 g · 87 kcal/100g

Fat 1.1 g · 10 kcal/100g

Carbs 62.4 g · 249 kcal/100g

Fiber 20.2 g

Water 11 g

Total energy 339 kcal

Energy is predominantly from carbs (72%); EFSA recommends 45–60% for a balanced diet

Total fat

1.1g

Saturated

0.4g

Monounsat.

0.1g

Polyunsat.

0.5g

Omega-6

0.26g

Saturated fat is 0.9% 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 5.3 mg

Vitamin D 0.0 µg

Vitamin E 0.2 mg

Vitamin K 6 µg

Thiamin (B1) 0.65 mg

Riboflavin (B2) 0.24 mg

Niacin (B3) 2.0 mg

Pantothenic (B5) 1.1 mg

Vitamin B6 0.45 mg

Folate (B9) 482 µg

Vitamin B12 0.00 µg

Minerals

Calcium 175 mg

Iron 5.5 mg

Magnesium 189 mg

Phosphorus 447 mg

Potassium 1387 mg

Sodium 14 mg

Zinc 2.3 mg

Copper 0.84 mg

Manganese 1.42 mg

Selenium 12.9 µg

Notable source of Folate (B9) (241% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.