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

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 70 / 100 How is this scored?

Composition

Energy

Protein 21.4 g · 86 kcal/100g
Fat 1.2 g · 11 kcal/100g
Carbs 62.6 g · 250 kcal/100g
Fiber 15.5 g
Water 11 g
Total energy 347 kcal

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

Fat quality 64 / 100 How is this scored?
Total fat
1.2g
Saturated
0.2g
Monounsat.
0.2g
Polyunsat.
0.4g
Omega-6
0.17g

Saturated fat is 0.6% of energy, within the WHO limit of 10%.

Protein quality 95 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 95%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Methionine + Cysteine (95% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 68 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 6.3 mg
Vitamin D 0.0 µg
Vitamin E 0.2 mg
Vitamin K 6 µg
Thiamin (B1) 0.71 mg
Riboflavin (B2) 0.21 mg
Niacin (B3) 1.2 mg
Pantothenic (B5) 0.8 mg
Vitamin B6 0.47 mg
Folate (B9) 525 µg
Vitamin B12 0.00 µg

Minerals

Calcium 113 mg
Iron 5.1 mg
Magnesium 176 mg
Phosphorus 411 mg
Potassium 1393 mg
Sodium 12 mg
Zinc 2.3 mg
Copper 0.89 mg
Manganese 1.15 mg
Selenium 27.9 µg

Notable source of Folate (B9) (262% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.