Beans, pinto, mature seeds, canned, solids and liquids, low sodium

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 74 / 100 How is this scored?

Composition

Energy

Protein 4.6 g · 18 kcal/100g
Fat 0.6 g · 5 kcal/100g
Carbs 15.2 g · 61 kcal/100g
Fiber 4.6 g
Water 78 g
Total energy 82 kcal

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

Fat quality 66 / 100 How is this scored?
Total fat
0.6g
Saturated
0.1g
Monounsat.
0.1g
Polyunsat.
0.2g
Omega-6
0.09g

Saturated fat is 1.3% 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 32 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.7 mg
Vitamin D 0.0 µg
Vitamin E 0.6 mg
Vitamin K 2 µg
Thiamin (B1) 0.05 mg
Riboflavin (B2) 0.02 mg
Niacin (B3) 0.3 mg
Pantothenic (B5) 0.1 mg
Vitamin B6 0.14 mg
Folate (B9) 24 µg
Vitamin B12 0.00 µg

Minerals

Calcium 47 mg
Iron 1.5 mg
Magnesium 33 mg
Phosphorus 92 mg
Potassium 276 mg
Sodium 146 mg
Zinc 0.6 mg
Copper 0.16 mg
Manganese 0.32 mg
Selenium 3.7 µg

Provides modest amounts of tracked micronutrients. Best is Copper at 16% of EU NRV per 100 g.