Legumes
Average Nutrition Facts (100g)
| | RDA |
| Energy |
301.71 kcal 1262 kJ |
15% |
| Water |
34.35 g 34 ml |
2% |
| Protein |
18.22 g |
36% |
| Carbohydrate |
33.1 g |
12% |
| Sugars |
4.67 g |
9% |
| Starch |
2.16 g |
|
| Fiber |
9.31 g |
33% |
| Fat |
12.07 g |
15% |
| Saturated 2 |
1.87 g |
(of recommended max) 9% |
| Monounsatured |
4.35 g |
11% |
| Polyunsatured |
3.22 g |
16% |
2 A maximum of 20g of saturated fat per day is recommended
Minerals
| Calcium (Ca) |
67.57 mg |
5% |
| Iron (Fe) |
3 mg |
17% |
| Magnesium (Mg) |
106.86 mg |
25% |
| Phosphorus (P) |
253.43 mg |
20% |
| Potassium (K) |
609.29 mg |
13% |
| Sodium (Na) |
148.86 mg |
6% |
| Zinc (Zn) |
2.3 mg |
21% |
| Copper (Cu) |
0.57 mg |
63% |
| Manganese (Mn) |
4 mg |
174% |
| Selenium (Se) |
0.02 mg |
36% |
Vitamins
| Thiamin (B1) |
0.29 mg |
24% |
| Riboflavin (B2) |
0.14 mg |
11% |
| Niacin (B3) |
2.97 mg |
19% |
| Pantothenic acid (B5) |
0.65 mg |
13% |
| Pyridoxine (B6) |
0.32 mg |
19% |
| Folate (B9) |
0.27 mg |
68% |
| Ascorbic acid (C) |
2.84 mg |
3% |
| Vitamin K |
0.01 mg |
8% |
| Vitamin E |
1.19 mg |
8% |
Amino acids
| Arginine |
2.23 g |
|
| Histidine |
0.58 g |
83% |
| Lysine |
1.11 g |
53% |
| Aspartic acid |
2.52 g |
|
| Glutamic acid |
4.58 g |
|
| Serine |
1.19 g |
|
| Threonine |
0.72 g |
69% |
| Asparagine |
0.17 g |
|
| Glutamine |
1.49 g |
|
| Cysteine |
0.25 g |
|
| Glycine |
1.02 g |
|
| Proline |
1.02 g |
|
| Alanine |
0.84 g |
|
| Isoleucine |
0.85 g |
61% |
| Leucine |
1.56 g |
57% |
| Methionine |
0.22 g |
21% |
| Phenylalanine |
1.02 g |
58% |
| Tryptophan |
0.2 g |
71% |
| Tyrosine |
0.71 g |
|
| Valine |
0.87 g |
48% |