Legumes
Average Nutrition Facts (100g)
| | RDA |
Energy |
290.17 kcal 1214 kJ |
15% |
Water |
38.34 g 38 ml |
2% |
Protein |
15.23 g |
30% |
Carbohydrate |
31.89 g |
12% |
Sugars |
5.45 g |
11% |
Starch |
2.52 g |
|
Fiber |
7.72 g |
28% |
Fat |
12.45 g |
16% |
Saturated 2 |
1.99 g |
(of recommended max) 10% |
Monounsatured |
4.42 g |
11% |
Polyunsatured |
3.35 g |
17% |
2 A maximum of 20g of saturated fat per day is recommended
Minerals
Calcium (Ca) |
49.5 mg |
4% |
Iron (Fe) |
2.83 mg |
16% |
Magnesium (Mg) |
91.67 mg |
22% |
Phosphorus (P) |
222.33 mg |
18% |
Potassium (K) |
542.5 mg |
12% |
Sodium (Na) |
171.17 mg |
7% |
Zinc (Zn) |
1.89 mg |
17% |
Copper (Cu) |
0.49 mg |
54% |
Manganese (Mn) |
4.28 mg |
186% |
Selenium (Se) |
0.01 mg |
18% |
Vitamins
Thiamin (B1) |
0.24 mg |
20% |
Riboflavin (B2) |
0.13 mg |
10% |
Niacin (B3) |
3.11 mg |
19% |
Pantothenic acid (B5) |
0.63 mg |
13% |
Pyridoxine (B6) |
0.31 mg |
18% |
Folate (B9) |
0.25 mg |
63% |
Ascorbic acid (C) |
2.52 mg |
3% |
Vitamin K |
0.01 mg |
8% |
Vitamin E |
1.39 mg |
9% |
Amino acids
Arginine |
1.68 g |
|
Histidine |
0.43 g |
61% |
Lysine |
0.83 g |
40% |
Aspartic acid |
2.06 g |
|
Glutamic acid |
3.21 g |
|
Serine |
0.96 g |
|
Threonine |
0.52 g |
50% |
Cysteine |
0.19 g |
|
Glycine |
0.85 g |
|
Proline |
0.86 g |
|
Alanine |
0.69 g |
|
Isoleucine |
0.59 g |
42% |
Leucine |
1.17 g |
43% |
Methionine |
0.21 g |
20% |
Phenylalanine |
0.88 g |
50% |
Tryptophan |
0.17 g |
61% |
Tyrosine |
0.49 g |
|
Valine |
0.66 g |
36% |