Nutritional values of cooked beans - US Dry Bean Council

[Pages:1]Visit your local supplier and try all the

different American legume varieties.

You'll be pleasantly surprised.

Beans are an excellent source of vegetable protein and minerals such as iron, magnesium and zinc. They are rich in folic acid, an element associated with the reduction of such birth defects as Spina Bifida and also protect against heart disease. Beans are also a good source of non-lactic calcium. They are rich in soluble dietary fibre which helps to bring down cholesterol levels and also contain estrogens of vegetable origin which contribute towards reducing certain cancers caused by hormonal action.

Nutritional values of cooked beans

PER 100 GRAMs

Water Calories Proteins

Fats Carbohydrates Dietary Fibre

Ashi Calcium

Iron Magnesium Phosphorous Potassium

Sodium Zinc

Copper Manganese Selenium Vitamin C Thiamine Riboflavin

Niacin Pantothenic Acid

Vitamin B-6 Folic Acid Vitamin A Vitamin E

UNIT

g Kgal

g g g g g mg mg mg mg mg mg mg mg mg ?g mg mg mg mg mg mg ?g UI mg-aTE

MINIMUM

60.00 115.00

7.70 0.38 20.77 5.30 0.92 17.00 2.09 43.00 111.00 291.00 1.00 0.88 0.21 0.37 1.20 0.00 0.12 0.06 0.40 0.22 0.07 83.10 1.00 0.18

MAXIMUM

70.00 164.00

9.34 2.59 27.41 10.00 1.35 70.00 2.89 70.00 168.00 508.00 7.00 1.53 0.35 1.03 3.70 1.30 0.26 0.09 0.68 0.47 0.18 207.00 27.00 0.94

(*) Values for: Mature beans boiled without salt.

(**) Units:

g gram mg milligram ?g microgram

IU International Unit aTE a-Tocopherol equivalent

Source USDA NDB 16000 Series HB8, Release 12

Types of beans analysed: Bean Baby Lima Bean Black [Dowload PDF] Bean Blackeye Bean Cranberry Bean Dark Red Kidney [Dowload PDF] Chickpea [Dowload PDF] Bean Great Northern [Dowload PDF] Bean Light Red Kidney [Dowload PDF] Bean Navy [Dowload PDF] Bean Pink Bean Pinto [Dowload PDF] Small Red Beans

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