Hyacinth beans, mature seeds, cooked, boiled, without salt

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 63 / 100 How is this scored?

Composition

Energy

Protein 8.1 g · 33 kcal/100g
Fat 0.6 g · 5 kcal/100g
Carbs 20.7 g · 83 kcal/100g
Water 69 g
Total energy 117 kcal

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

Fat quality 62 / 100 How is this scored?
Total fat
0.6g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.2g
Omega-6
0.25g

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

Protein quality 89 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 89%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Methionine + Cysteine (89% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 47 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.27 mg
Riboflavin (B2) 0.04 mg
Niacin (B3) 0.4 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.04 mg
Folate (B9) 4 µg
Vitamin B12 0.00 µg

Minerals

Calcium 40 mg
Iron 4.6 mg
Magnesium 82 mg
Phosphorus 120 mg
Potassium 337 mg
Sodium 7 mg
Zinc 2.9 mg
Copper 0.34 mg
Manganese 0.48 mg
Selenium 2.8 µg

Notable source of Copper (34% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.