Hyacinth beans, mature seeds, cooked, boiled, with 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 243 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.