Beans, kidney, royal red, mature seeds, raw

Composition

Energy

Protein 25.3 g · 101 kcal/100g

Fat 0.5 g · 4 kcal/100g

Carbs 58.3 g · 233 kcal/100g

Fiber 24.9 g

Water 12 g

Total energy 329 kcal

Energy is predominantly from carbs (69%); EFSA recommends 45–60% for a balanced diet

Total fat

0.5g

Saturated

0.1g

Monounsat.

0.0g

Polyunsat.

0.2g

Omega-6

0.10g

Saturated fat is 0.2% 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 4.5 mg

Vitamin D 0.0 µg

Thiamin (B1) 0.39 mg

Riboflavin (B2) 0.24 mg

Niacin (B3) 2.1 mg

Pantothenic (B5) 0.8 mg

Vitamin B6 0.40 mg

Folate (B9) 393 µg

Vitamin B12 0.00 µg

Minerals

Calcium 131 mg

Iron 8.7 mg

Magnesium 138 mg

Phosphorus 406 mg

Potassium 1346 mg

Sodium 13 mg

Zinc 2.7 mg

Copper 1.00 mg

Manganese 1.11 mg

Selenium 3.2 µg

Notable source of Folate (B9) (196% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.