Nutritional values of dry beans

(*) Values for: Types of beans analysed:

Percentage of REA met with 100 Small red
U.S. Dry Edible Beans grams of uncooked product (1.76
Pinto [Dowload PDF]
servings of dry beans)
Serving information Navy [Dowload PDF]
(**) Units: Black [Dowload PDF]
A portion of uncooked beans typically doubles g gram Kidney [Dowload PDF]
after cooking (e.g. 2 cups uncooked equals mg milligram
between 4-5 cups of cooked beans). Average Great Northern [Dowload PDF]
µg microgram Cranberry
serving size is estimated to be 1/4 cup of
IU International Unit
uncooked beans (56.70 grams) per person Blackeye
aTE a-Tocopherol equivalent
(approx. 1/2 cup or 113.40 grams of cooked
beans). Based on this serving size, one 110 Source
lb. bag (50kg) of uncooked beans will yield http://www.nal.usda.gov/fnic/foodcomp
approximately 880 servings. <USAID Commodity Reference Guide, Annex III
www.usaid.gov/hum_response/org/annex-3.htm

Average REA Range

NUTRIENTS (per 100 grams)
(for Persons 1-51+year)

Small red Beans

Calories (Kcal) 1900 18,42%
Proteins (g) 39,5 55,70%
Vitamin A (mcg RE) 2331 0,00%
Vitamin C (mg) 50 0,00%
Thiamine (mg) 1,1 63,64%
Riboflavin (mg) 1,3 15,38%
Niacin (mg NE) 14,5 15,17%
Vitamin B6 (mg) 1,5 20,00%
Folate (mcg) 125 0,24%
Iron (mg) 12,5 56,00%
Zinc (mg) 13,5 22,22%
Selenium (mcg) 57,5 0,00%
Calcium (mg) 1050 14,29%
Phosphorous (mg) 975 46,15%
Magnesium (mg) 250 80,00%

NUTRIENTS (per 100 grams)

Pinto Beans Navy Beans

Calories (Kcal) 17,89% 17,63%
Proteins (g) 52,91% 56,46%
Vitamin A (mcg RE) 0,21% 0,17%
Vitamin C (mg) 14,60% 6,00%
Thiamine (mg) 54,55% 58,64%
Riboflavin (mg) 15,38% 17,85%
Niacin (mg NE) 9,66% 14,23%
Vitamin B6 (mg) 26,67% 29,13%
Folate (mcg) 405,04% 295,76%
Iron (mg) 47,20% 51,52%
Zinc (mg) 18,96% 18,81%
Selenium (mcg) 32,17% 19,13%
Calcium (mg) 11,52% 14,76%
Calcium (mg) 11,52% 14,76%
Phosphorous (mg) 42,87% 45,44%
Magnesium (mg) 63,60% 69,20%

NUTRIENTS (per 100 grams)

Black Beans All Kidney Beans

Calories (Kcal) 17,95% 17,53%
Proteins (g) 54,68% 59,75%
Vitamin A (mcg RE) 0,73% 0,34%
Vitamin C (mg) 0,00% 9,00%
Thiamine (mg) 72,73% 45,45%
Riboflavin (mg) 14,85% 15,38%
Niacin (mg NE) 13,48% 14,48%
Vitamin B6 (mg) 19,07% 26,67%
Folate (mcg) 355,44% 315,28%
Iron (mg) 40,16% 65,60%
Zinc (mg) 26,67% 20,74%
Selenium (mcg) 5,57% 5,57%
Calcium (mg) 11,71% 13,62%
Phosphorous (mg) 36,10% 41,74%
Magnesium (mg) 68,40% 56,00%

NUTRIENTS (per 100 grams)

Great Northern Cranberry Beans

Beans
Calories (Kcal) 17,84% 18,05%
Proteins (g) 55,44% 53,16%
Vitamin A (mcg RE) 0,13% 0,00%
Vitamin C (mg) 10,60% 0,00%
Thiamine (mg) 63,64% 72,73%
Riboflavin (mg) 15,38% 15,38%
Niacin (mg NE) 13,79% 13,10%
Vitamin B6 (mg) 26,67% 33,33%
Folate (mcg) 385,60% 370,56%
Iron (mg) 44,00% 54,40%
Zinc (mg) 17,04% 19,26%
Selenium (mcg) 22,43% 22,61%
Calcium (mg) 16,67% 12,38%
Phosphorous (mg) 45,85% 42,56%
Magnesium (mg) 75,60% 72,80%

NUTRIENTS (per 100 grams)

Blackeye Beans
Calories (Kcal) 17,68%
Proteins (g) 59,49%
Vitamin A (mcg RE) 2,15%
Vitamin C (mg) 3,00%
Vitamin C (mg) 3,00%
Thiamine (mg) 91,82%
Riboflavin (mg) 15,38%
Niacin (mg NE) 14,48%
Vitamin B6 (mg) 26,67%
Folate (mcg) 506,08%
Iron (mg) 66,40%
Zinc (mg) 25,19%
Selenium (mcg) 15,65%
Calcium (mg) 10,48%
Phosphorous (mg) 43,49%
Magnesium (mg) 73,60%