Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 71 / 100 How is this scored?

Composition

Energy

Protein 4.8 g · 19 kcal/100g
Fat 0.6 g · 5 kcal/100g
Carbs 4.7 g · 19 kcal/100g
Water 89 g
Total energy 33 kcal

Energy is predominantly from protein (44%); EFSA recommends 10–35% for a balanced diet

Fat quality 68 / 100 How is this scored?
Total fat
0.6g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.3g
Omega-6
0.12g

Saturated fat is 2.3% of energy, within the WHO limit of 10%.

Protein quality 99 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 99%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Methionine + Cysteine (99% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 46 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 35.6 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.36 mg
Riboflavin (B2) 0.27 mg
Niacin (B3) 3.0 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.09 mg
Folate (B9) 47 µg
Vitamin B12 0.00 µg

Minerals

Calcium 19 mg
Iron 0.9 mg
Magnesium 23 mg
Phosphorus 38 mg
Potassium 194 mg
Sodium 7 mg
Zinc 0.4 mg
Copper 0.17 mg
Manganese 0.20 mg
Selenium 0.6 µg

Notable source of Vitamin C (44% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.