How many vitamins in French Beans
Vitamins can be either water-soluble (C and the B vitamins) or fat-soluble (A, D, E and K).
Water-soluble vitamins circulate in the bloodstream and do not get stored as long time.
Conversely Fat-soluble vitamins can be stored in the body for several years, so it takes longer to develop deficiency.
Some of the vitamins found in French Beans are: Vitamin B-9 (399 mg), Vitamin A (8 IU) and Vitamin C (4.6 mg).
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 French Beans contains 8 IU of Vitamin A, that’s the 0% of the daily recommended value for an adult.
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 French Beans, you can find 4.6 milligrams of Vitamin C. It provides the 8% of the daily recommended value for the average adult.
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 French Beans contains 0.53 milligrams of Vitamin B-1, that’s the 35% of the daily recommended value for an adult.
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 French Beans, you can find 0.22 milligrams of Vitamin B-2. It provides the 13% of the daily recommended value for the average adult.
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 French Beans, you can find 2.08 milligrams of Vitamin B-3. It provides the 10% of the daily recommended value for the average adult.
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 French Beans contains 0.78 milligrams of Vitamin B-5, that’s the 8% of the daily recommended value for an adult.
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 French Beans contains 399 micrograms of Vitamin B-9, that’s the 100% of the daily recommended value for an adult.
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Minerals in French Beans
The body needs many minerals; these are called essential minerals. Essential minerals are sometimes divided up into major minerals (macrominerals) and trace minerals (microminerals). A balanced diet usually provides all of the essential minerals.
Some of the minerals found in French Beans are: Phosphorus (304 mg), Magnesium (188 mg) and Calcium (186 mg).
Calcium phosphate is the main component of bone. The average human contains about 1 kilogram of calcium. This is the reason why Calcium is essential to all living things, particularly for the growth of healthy teeth and bones.
100 grams of French Beans contains 186 milligrams of calcium, that’s the 19% of the daily recommended value for an adult.
Iron plays a vital role in the conversion of blood sugar to energy, red blood cells production, transportation of oxygen around your body, and production of enzymes -which play a vital role in the production of new cells, amino acids, hormones and neurotransmitters-.
3.4 milligrams of iron can be found on every 100 grams of French Beans, the 19% of the total daily recommended iron intake.
Potassium is a very significant body mineral, important for your body's electrolyte functions and essential element to maintain a healthy blood pressure. The right potassium intake can prevent hypertension.
100 grams of French Beans contains 1,316 milligrams of potassium, that’s the 28% of the daily recommended value for one person.
Magnesium play a vital role in more than 300 biochemical reactions in the body. Its needed for maintain normal nerve and muscle function, regulate blood glucose levels or maintain healthy immune system.
188 milligrams of magnesium can be found on every 100 grams of French Beans, the 47% of the total daily recommended magnesium intake.
Phosphorus is commonly found in the body as phosphate. It is an essential mineral primarily used for growth and repair of body cells and tissues. Also facilitates a protein formation, hormonal balance, and effective digestion in the human body.
In 100 grams of French Beans, you can find 304 milligrams of phosphorus. It provides the 30% of the daily recommended value for the average adult.
Sodium is a mineral that occurs naturally in many foods. It has two primary beneficial effects: control blood volume and blood pressure, and it allows the properly working of muscles and nerves.
18 milligrams of sodium can be found on every 100 grams of French Beans, the 1% of the total daily recommended sodium intake.
Zinc Mineral plays a vital role helping to boost the immune system and promote healing. Low levels of Zinc in the body can cause diabetes and sickle cell disease (HIV).
In 100 grams of French Beans, you can find 1.9 milligrams of zinc. It provides the 13% of the daily recommended value for the average adult.
The use of copper dates back to ancient times. This mineral is vital for building tissue, producing energy in cells and maintaining blood volume.
100 grams of French Beans contains 0.44 milligrams of copper, that’s the 22% of the daily recommended value for a person.
Manganese is a mineral naturally occurring in your body in very small amounts . It is a powerful antioxidant that neutralizes the Free Radicals damaging particles in the human body.
In 100 grams of French Beans, you can find 1.2 milligrams of manganese. It provides the 60% of the daily recommended value for the average adult.
Selenium is an extremely vital mineral for the human body as it increases protection from damage caused by free radicals. Consuming naturally occurring selenium has positive impact on the immune system.
12.9 micrograms of selenium can be found on every 100 grams of French Beans, the 18% of the total daily recommended selenium intake.
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Calories in French Beans
An average adult needs 2,000 calories per day to maintain bodily functions, so you may have the 17% of your total daily needs from 100 grams of French Beans (343 calories / 100 grams).
Estimated amounts of calories needed to maintain energy balance for various gender and age groups at three different levels of physical activity.
An active women aged 14 to 26 years needs between 2,200 and 2,400 calories daily, while moderately active women need 2,000 calories and very active women need between 2,400 and 2,600.
Fats and Cholesterol
100 grams of French Beans contain the 3% of your total daily needs: 2.02 grams of total fat.
The estimated daily calories needed for a 133-lb. person to maintain her or his weight are 2000 calories/day. Considering Humans Convert 30% of total calories to grams of fat, the resulting 600 calories are the equivalent to 65 grams of fat.
The AHA (American Heart Association) recommends limiting your daily cholesterol intake to less than 300 milligrams. Less than 200 if you are at a high risk of heart disease.
Saturated Fat
The AHA (American Heart Association) recommends limiting your daily saturated fat intake to less than 130 milligrams.
100 grams of French Beans contain 0.22 grams of saturated fat, the 1% of your total daily needs.
Monounsaturated fatty acids
0.13 g
Polyunsaturated fatty acids
1.2 g
Data Facts Table of French Beans
| |
per 100gr |
Daily value |
| NUTRIENTS |
| Energy |
343 kcal |
17 % |
| Total fat |
2.02 g |
3 % |
| Carbohydrates |
64.11 gr |
21 % |
| Cholesterol |
0 mg |
0 % |
| Sodium |
18 mg |
1 % |
| Water |
10.77 mg |
10.8 % |
| Protein |
18.81 g |
38 % |
| VITAMINS |
| Vitamin A |
8 IU |
0 % |
| Vitamin B-6 |
- |
- |
| Vitamin B-12 |
- |
- |
| Vitamin C |
4.6 mg |
8 % |
| Vitamin D |
- |
- |
| Vitamin E |
- |
- |
| Vitamin K |
- |
- |
| Vitamin B-1 |
0.53 µg |
35 % |
| Vitamin B-2 |
0.22 mg |
13 % |
| Vitamin B-3 |
2.08 mg |
10 % |
| Vitamin B-5 |
0.78 mg |
8 % |
| Vitamin B-9 |
399 mg |
100 % |
| MINERALS |
| Calcium |
186 mg |
19 % |
| Iron |
3.4 mg |
19 % |
| Potassium |
1,316 mg |
28 % |
| Phosphorus |
304 mg |
30 % |
| Sodium |
18 mg |
1 % |
| Zinc |
1.9 mg |
13 % |
| Copper |
0.44 mg |
22 % |
| Fluorine |
- |
- |
| Manganese |
1.2 mg |
60 % |
| Selenium |
12.9 µg |
18 % |