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 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.
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| Nutritional
values of cooked beans |
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|
PER
100 GRAMs
|
UNIT
|
MINIMUM
|
MAXIMUM
|
|
Water
|
g
|
60.00
|
70.00
|
|
Calories
|
Kgal
|
115.00
|
164.00
|
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Proteins
|
g
|
7.70
|
9.34
|
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Fats
|
g
|
0.38
|
2.59
|
|
Carbohydrates
|
g
|
20.77
|
27.41
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Dietary
Fibre
|
g
|
5.30
|
10.00
|
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Ashi
|
g
|
0.92
|
1.35
|
|
Calcium
|
mg
|
17.00
|
70.00
|
|
Iron
|
mg
|
2.09
|
2.89
|
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Magnesium
|
mg
|
43.00
|
70.00
|
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Phosphorous
|
mg
|
111.00
|
168.00
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Potassium
|
mg
|
291.00
|
508.00
|
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Sodium
|
mg
|
1.00
|
7.00
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Zinc
|
mg
|
0.88
|
1.53
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Copper
|
mg
|
0.21
|
0.35
|
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Manganese
|
mg
|
0.37
|
1.03
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Selenium
|
µg
|
1.20
|
3.70
|
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Vitamin
C
|
mg
|
0.00
|
1.30
|
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Thiamine
|
mg
|
0.12
|
0.26
|
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Riboflavin
|
mg
|
0.06
|
0.09
|
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Niacin
|
mg
|
0.40
|
0.68
|
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Pantothenic
Acid
|
mg
|
0.22
|
0.47
|
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Vitamin
B-6
|
mg
|
0.07
|
0.18
|
|
Folic
Acid
|
µg
|
83.10
|
207.00
|
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Vitamin
A
|
UI
|
1.00
|
27.00
|
|
Vitamin
E
|
mg-aTE
|
0.18
|
0.94
|
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(*) Values for:
Mature
beans boiled without salt.
(**) Units:
|
g
mg
µg
IU
aTE
|
|
gram
milligram
microgram
International Unit
a-Tocopherol equivalent |
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Source
http://www.nal.usda.gov/fnic/foodcomp
USDA NDB 16000 Series
HB8, Release 12 |
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