How many vitamins in Small white Beans
People with low levels of vitamin in diet can suffer deficiency diseases.
Vitamins are really important substances for the body's health. For this reason we recommend you maintain a balanced vitamins intake.
Some of the vitamins found in Small white Beans are: Vitamin B-9 (386 mg), Vitamin B-3 (1.34 mg) and Vitamin B-1 (0.74 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 Small white Beans contains 0.74 milligrams of Vitamin B-1, that’s the 49% of the daily recommended value for an adult.
Vitamin B2, also called riboflavin, is one of 8 B vitamins. Riboflavin helps to the maintenance of normal red blood cells, vision, skin and mucous membranes. Also plays an important role in normal metabolism of iron in the body, the energy-yielding metabolism and nervous system.
100 grams of Small white Beans contains 0.2 milligrams of Vitamin B-2, that’s the 12% of the daily recommended value for an adult.
Vitamin B3 (nicotinic acid) improve circulation and can be used to lower elevated LDL cholesterol and triglyceride levels in the blood and to increase HDL -good cholesterol- levels.
100 grams of Small white Beans contains 1.34 milligrams of Vitamin B-3, that’s the 7% of the daily recommended value for an 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 Small white Beans contains 0.72 milligrams of Vitamin B-5, that’s the 7% 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 Small white Beans contains 386 micrograms of Vitamin B-9, that’s the 97% of the daily recommended value for an adult.
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Minerals in Small white Beans
There are 2 kinds of minerals your body needs: macrominerals and microminerals. Your body needs larger amounts of macrominerals than trace minerals. Prominent Macrominerals or major minerals are Sodium, Potassium, Calcium or Magnesium. The trace or Micromineral group is made up of iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.
The essential minerals present in Small white Beans are: Phosphorus (445 mg), Magnesium (183 mg) and Calcium (173 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 Small white Beans contains 173 milligrams of calcium, that’s the 17% 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-.
7.73 milligrams of iron can be found on every 100 grams of Small white Beans, the 43% 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 Small white Beans contains 1,542 milligrams of potassium, that’s the 33% 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.
183 milligrams of magnesium can be found on every 100 grams of Small white Beans, the 46% 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 Small white Beans, you can find 445 milligrams of phosphorus. It provides the 45% 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.
12 milligrams of sodium can be found on every 100 grams of Small white 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 Small white Beans, you can find 2.81 milligrams of zinc. It provides the 19% 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 Small white Beans contains 0.63 milligrams of copper, that’s the 32% 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 Small white Beans, you can find 1.27 milligrams of manganese. It provides the 64% 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.
12.8 micrograms of selenium can be found on every 100 grams of Small white Beans, the 18% of the total daily recommended selenium intake.
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Calories in Small white Beans
We need an average of 2,000 calories per day to maintain body functions. 100 grams of Small white Beans have 336 calories, the 17% of your total daily calorie needs.
There are various gender and age groups to calculate the average Kcal intake per day.
A Sedentary women aged 14 to 25 years needs between 1,800 and 2,000 calories daily. However, a sedentary women aged 26 to 50 need 1,800 calories, while high active women with the same age need 2,200 calories.
Fats and Cholesterol
100 grams of Small white Beans contain 1.18 grams of total fat, of which 0.3 gr. are saturated.
An average adult needs 65 grams of total fat per day. 65 grams fat equals to the 30% of calories consumed by humans and represents the estimated daily needed for a 133-lb. person to maintain her or his weight. For a 167-lb. person the estimated daily needed are 80 grams fat.
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
The AHA (American Heart Association) recommends limiting your daily saturated fat intake to less than 130 milligrams.
In 100 grams of Small white Beans you can find the 2% of your total daily needs (0.3 grams of saturated fat).
Monounsaturated fatty acids
0.1 g
Polyunsaturated fatty acids
0.5 g
Data Facts Table of Small white Beans
| |
per 100gr |
Daily value |
| NUTRIENTS |
| Energy |
336 kcal |
17 % |
| Total fat |
1.18 g |
2 % |
| Carbohydrates |
62.25 gr |
21 % |
| Cholesterol |
0 mg |
0 % |
| Sodium |
12 mg |
1 % |
| Water |
11.71 mg |
11.7 % |
| Protein |
21.11 g |
42 % |
| VITAMINS |
| Vitamin A |
- |
- |
| Vitamin B-6 |
- |
- |
| Vitamin B-12 |
- |
- |
| Vitamin C |
- |
- |
| Vitamin D |
- |
- |
| Vitamin E |
- |
- |
| Vitamin K |
- |
- |
| Vitamin B-1 |
0.74 µg |
49 % |
| Vitamin B-2 |
0.2 mg |
12 % |
| Vitamin B-3 |
1.34 mg |
7 % |
| Vitamin B-5 |
0.72 mg |
7 % |
| Vitamin B-9 |
386 mg |
97 % |
| MINERALS |
| Calcium |
173 mg |
17 % |
| Iron |
7.73 mg |
43 % |
| Potassium |
1,542 mg |
33 % |
| Phosphorus |
445 mg |
45 % |
| Sodium |
12 mg |
1 % |
| Zinc |
2.81 mg |
19 % |
| Copper |
0.63 mg |
32 % |
| Fluorine |
- |
- |
| Manganese |
1.27 mg |
64 % |
| Selenium |
12.8 µg |
18 % |