Beans Nutrition Facts


100 grams of Beans contain 71 calories, the 4% of your total daily needs.

Beans have 0 milligrams of Cholesterol and 0.29 grams of fat.

100 grams of Beans contain 13.33 grams of carbohydrates, 3.6 grams of fiber, 4.07 grams of protein, 252 milligrams of sodium, and 81.17 grams of water

It also contains some important vitamins you can see below: Vitamin A (150 IU), Vitamin B-9 (16 mg) or Vitamin C (7.3 mg).

Nutrients in Beans

Energy

71 kcal

100 grams of Beans have the 4% of your total daily calorie needs: 71 calories.

Carbohydrates

13.33 gr

An average adults needs 300 grams of carbohydrates per day. 100 grams of Beans have 13.33 gr of carbohydrates, the 4% of your total daily needs.

Sugars

0 mg

Beans is sugar-free

Dietary fiber

3.6 g

An average adults needs 25 grams of fiber per day. 100 grams of Beans have 3.6 gr of dietary fiber, the 14% of your total daily needs.

Sodium

252 mg

An average adults needs 2,400 mg.of sodium per day. 100 grams of Beans have 252 mg of salt, the 17% of your total daily needs.

Water

81.17 g

100 grams of Beans contain 81.17 grams of water, the 81.2% of the total weight.

Protein

4.07 g

An average adults needs 50 grams of protein per day. 100 grams of Beans have 4.07 gr of protein, the 8% of your total daily needs.
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How many vitamins in Beans

Remember that vitamins are healthy substances that your body needs to develop and function properly. This section will help you make well-informed decisions about best sources of vitamins.

Vitamin A (150 IU), Vitamin B-9 (16 mg) and Vitamin C (7.3 mg) are some of the vitamins present in Beans.

Vitamin A

150 IU

Preformed vitamin A, also called Retinol, is found in animal products and has multiple functions: maintain healthy immune function, normal vision, Cell growth, Gene transcription and protein formation, Skin health, etc. 100 grams of Beans contains 150 IU of Vitamin A, that’s the 5% of the daily recommended value for an adult.

Vitamin C

7.3 mg

Vitamin C, also known as ascorbic acid, is abundant in vegetables and fruits. Vitamin C is a water-soluble vitamin, which means your body doesn’t store it. It helps lessen oxidative stress to the body and is thought to lower cancer risk. In 100 grams of Beans, you can find 7.3 milligrams of Vitamin C. It provides the 12% of the daily recommended value for the average adult.

Vitamin B-1

0.02 mg

Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids. 100 grams of Beans contains 0.02 milligrams of Vitamin B-1, that’s the 1% of the daily recommended value for an adult.

Vitamin B-2

0.04 mg

The main functions of vitamin B2 (riboflavin) are connected to its role as a helper the body to convert vitamin B6 and vitamin B9 into active forms, neutralize ‘free radicals’ that can damage cells and produce energy converting food into glucose. In 100 grams of Beans, you can find 0.04 milligrams of Vitamin B-2. It provides the 2% of the daily recommended value for the average adult.

Vitamin B-3

0.53 mg

Vitamin B3 is one of the water-soluble B vitamins. It is also known as niacin (nicotinic acid) and plays an important role in the disease risk reduction of diseases like Cancer and Diabetes. In 100 grams of Beans, you can find 0.53 milligrams of Vitamin B-3. It provides the 3% of the daily recommended value for the average adult.

Vitamin B-5

0.09 mg

Vitamin B5 is known as pantothenic, is really nice strengthening the immune system, enhance the level of hemoglobin in the human body and assists the liver in metabolizing toxic substances. 100 grams of Beans contains 0.09 milligrams of Vitamin B-5, that’s the 1% of the daily recommended value for an adult.

Vitamin B-9

16 µg

Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes. 100 grams of Beans contains 16 micrograms of Vitamin B-9, that’s the 4% of the daily recommended value for an adult.
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Minerals in Beans

The body uses minerals to perform many different functions -from building strong bones to transmitting nerve impulses-. Just like vitamins, minerals help your body grow, develop, and stay healthy.

Potassium (285 mg), Sodium (252 mg) and Phosphorus (71 mg) are some of the minerals present in Beans.


Calcium

28 mg

This vital mineral is best known to strengthen bones, teeth, the heart, and slash your risk of developing a number of diseases like hypertension or seizures. In 100 grams of Beans, you can find 28 milligrams of calcium. It provides the 3% of the daily recommended value for the average person.

Iron

1.61 mg

Iron is an essential element for almost all living organisms as it participates in a wide variety of highly complex metabolic processes including deoxyribonucleic acid (DNA) synthesis, and oxygen/electron transport. 100 grams of Beans contains 1.61 milligrams of iron, that’s the 9% of the daily recommended value for one person.

Potassium

285 mg

An adequate intake of potassium is important to maintain normal body growth, control the acid-base balance, build proteins, regulate digestive functioning, build muscle, and control the electrical activity of the heart. 285 milligrams of potassium can be found on every 100 grams of Beans, the 6% of the total daily recommended potassium intake.

Magnesium

34 mg

Magnesium is an essential element for energy storage in the body’s cells. This mineral provides energy for almost all metabolic processes, being necessary for more than 300 chemical reactions in the human body. In 100 grams of Beans, you can find 34 milligrams of magnesium. It provides the 9% of the daily recommended value for the average adult.

Phosphorus

71 mg

Next to calcium, phosphorus is the most abundant mineral in the body and an important role in activities for different body parts like the brain, kidney, heart and blood. Health benefits of phosphorous include cellular repair, protein formation, hormonal balance, improved digestion, proper nutrient utilization, and healthy bone formation. 71 milligrams of phosphorus can be found on every 100 grams of Beans, the 7% of the total daily recommended phosphorus intake.

Sodium

252 mg

The optimal sodium intake allows the creation of electrolytes and an essential ion present in the extracellular fluid (ECF). However, high levels of sodium in the body are associated with high blood pressure and hypertension. 100 grams of Beans contains 252 milligrams of sodium, that’s the 17% of the daily recommended value for one person.

Zinc

0.64 mg

Zinc is an really vital mineral for the human body as it helps in regulation of the cells production in the immune system. The health benefits of Zinc include reduction of stress levels, control of diabetes, digestion, proper functioning of immune system, and energy metabolism. 100 grams of Beans contains 0.64 milligrams of zinc, that’s the 4% of the daily recommended value for one person.

Copper

0.16 mg

Copper is an essential trace mineral present in all body tissues. This Mineral regulate various physiologic pathways, such as iron metabolism, connective tissue maturation, neurotransmission and energy production. 0.16 milligrams of copper can be found on every 100 grams of Beans, the 8% of the total daily recommended copper intake.

Manganese

0.7 mg

Manganese mineral is important in the healthy bone structure metabolism and formation -helping to create essential enzymes for building bones- play a key role in the proper functioning of the thyroid gland. 0.7 milligrams of manganese can be found on every 100 grams of Beans, the 35% of the total daily recommended manganese intake.

Selenium

1.1 µg

Selenium is an essential trace mineral that the body needs to stay healthy. Scientists and researchers suggests that Selenium prevent certain cancers such as stomach, colon, bladder, lung, skin, esophagus, and prostate. In 100 grams of Beans, you can find 1.1 micrograms of selenium. It provides the 2% of the daily recommended value for the average adult.
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Calories in Beans

To maintain body functions, an average adult needs 2,000 calories per day. In 100 grams of Beans you have 71 calories, the 4% of your total daily needs.

Calories

71 Kcal

In addition to age, the estimated amounts of calories needed to maintain calorie balance for three different levels of physical activity.
A Moderately Active men aged 15 to 45 years needs between 2,600 and 2,800 calories daily, while men aged 46 to 65 need 2,400 calories and aged 66 to 76+ need between 2,000 and 2,200.

Fats and Cholesterol

Total Fat

0.29 g

100 grams of Beans contain 0.29 grams of total fat, of which 0.06 gr. are saturated.
Considering Humans Convert 30% of total calories to grams of fat, an average adult needs 65 grams fat per day to maintain bodily functions, equivalent to 2000 calories/day, the recommended amount to maintain a healthy body weight.

Cholesterol

0 mg

Limit your average daily cholesterol intake to 300 milligrams per day, or less than 200 mg per day if you are at a high risk of cardiovascular disease.

Saturated Fat

According to the American Heart Association, a diet high in saturated fat can dramatically raise your cholesterol, increasing your risk of heart disease. We recommend limiting your daily saturated fat intake to less than 13 grams.

Saturated Fat

0.06 g

100 grams of Beans contain the0 of your total daily needs saturated fat, exactly 0.06 grams.

Monounsaturated fatty acids

0.01 g

Polyunsaturated fatty acids

0.13 g

Data Facts Table of Beans

  per 100gr Daily value
NUTRIENTS
Energy 71 kcal 4 %
Total fat 0.29 g 0 %
Carbohydrates 13.33 gr 4 %
Cholesterol 0 mg 0 %
Sodium 252 mg 17 %
Water 81.17 mg 81.2 %
Protein 4.07 g 8 %
VITAMINS
Vitamin A 150 IU 5 %
Vitamin B-6 - -
Vitamin B-12 - -
Vitamin C 7.3 mg 12 %
Vitamin D - -
Vitamin E - -
Vitamin K - -
Vitamin B-1 0.02 µg 1 %
Vitamin B-2 0.04 mg 2 %
Vitamin B-3 0.53 mg 3 %
Vitamin B-5 0.09 mg 1 %
Vitamin B-9 16 mg 4 %
MINERALS
Calcium 28 mg 3 %
Iron 1.61 mg 9 %
Potassium 285 mg 6 %
Phosphorus 71 mg 7 %
Sodium 252 mg 17 %
Zinc 0.64 mg 4 %
Copper 0.16 mg 8 %
Fluorine - -
Manganese 0.7 mg 35 %
Selenium 1.1 µg 2 %