Beans, kidney, red, mature seeds, canned, solids and liquids

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 71 / 100 How is this scored?

Composition

Energy

Protein 5.2 g · 21 kcal/100g
Fat 0.4 g · 3 kcal/100g
Carbs 14.8 g · 59 kcal/100g
Fiber 4.3 g
Water 78 g
Total energy 81 kcal

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

Fat quality 96 / 100 How is this scored?
Total fat
0.4g
Saturated
0.1g
Monounsat.
0.1g
Polyunsat.
0.2g
Omega-3
0.04g
Omega-6
0.08g

Saturated fat is 1.4% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 2.1 (excellent, target ≤ 4).

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 31 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.8 mg
Vitamin D 0.0 µg
Vitamin E 0.0 mg
Vitamin K 4 µg
Thiamin (B1) 0.11 mg
Riboflavin (B2) 0.07 mg
Niacin (B3) 0.5 mg
Pantothenic (B5) 0.1 mg
Vitamin B6 0.08 mg
Folate (B9) 23 µg
Vitamin B12 0.00 µg

Minerals

Calcium 29 mg
Iron 1.3 mg
Magnesium 30 mg
Phosphorus 106 mg
Potassium 260 mg
Sodium 256 mg
Zinc 0.6 mg
Copper 0.15 mg
Manganese 0.29 mg
Selenium 1.1 µg

Provides modest amounts of tracked micronutrients. Best is Phosphorus at 15% of EU NRV per 100 g.