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| Valores nutritivos de las alubias secas |
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(*) Valores para:
Porcentaje de la ingesta energética diaria recomendada que aportan 100 gramos de producto sin cocer (1,76 porciones de alubias secas)
(**) Unidades:
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g
mg
µg
IU
aTE
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gramo
miligramo
microgramo
Unidad Internacional
Equivalente-a-Tocopherol
NOTA: mcg equivale a µg |
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FuenteFuente:
Cálculos basados en datos de la USAID Commodity Reference Guide, Annex III
http://www.usaid.gov/hum_response/org/annex-3.htm |
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| NUTRIENTE (unidades) |
Aporte
energético
recomendado
(personas de 1 a >51 años) |
Alubias Small red |
| Energía (Kcal) |
1900 |
18,42% |
| Proteínas (g) |
39,5 |
55,70% |
| Vitamina A (mcg RE) |
2331 |
0,00% |
| Vitamina C (mg) |
50 |
0,00% |
| Tiamina (mg) |
1,1 |
63,64% |
| Riboflavina (mg) |
1,3 |
15,38% |
| Niacina (mg NE) |
14,5 |
15,17% |
| Vitamina B6 (mg) |
1,5 |
20,00% |
| Folato (mcg) |
125 |
0,24% |
| Hierro (mg) |
12,5 |
56,00% |
| Zinc (mg) |
13,5 |
22,22% |
| Selenio (mcg) |
57,5 |
0,00% |
| Calcio (mg) |
1050 |
14,29% |
| Fósforo (mg) |
975 |
46,15% |
| Magnesio (mg) |
250 |
80,00% |
NUTRIENTE (unidades) |
Alubias Pinto |
Alubias arrocinas (Navy) |
| Energía (Kcal) |
17,89% |
17,63% |
| Proteínas (g) |
52,91% |
56,46% |
| Vitamina A (mcg RE) |
0,21% |
0,17% |
| Vitamina C (mg) |
14,60% |
6,00% |
| Tiamina (mg) |
54,55% |
58,64% |
| Riboflavina (mg) |
15,38% |
17,85% |
| Niacina (mg NE) |
9,66% |
14,23% |
| Vitamina B6 (mg) |
26,67% |
29,13% |
| Folato (mcg) |
405,04% |
295,76% |
| Hierro (mg) |
47,20% |
51,52% |
| Zinc (mg) |
18,96% |
18,81% |
| Selenio (mcg) |
32,17% |
19,13% |
| Calcio (mg) |
11,52% |
14,76% |
| Fósforo (mg) |
42,87% |
45,44% |
| Magnesio (mg) |
63,60% |
69,20% |
NUTRIENTE (unidades) |
Alubias negras (Black) |
Alubias riñón (Kidney), todos los tipos |
| Energía (Kcal) |
17,95% |
17,53% |
| Proteínas (g) |
54,68% |
59,75% |
| Vitamina A (mcg RE) |
0,73% |
0,34% |
| Vitamina C (mg) |
0,00% |
9,00% |
| Tiamina (mg) |
72,73% |
45,45% |
| Riboflavina (mg) |
14,85% |
15,38% |
| Niacina (mg NE) |
13,48% |
14,48% |
| Vitamina B6 (mg) |
19,07% |
26,67% |
| Folato (mcg) |
355,44% |
315,28% |
| Hierro (mg) |
40,16% |
65,60% |
| Zinc (mg) |
26,67% |
20,74% |
| Selenio (mcg) |
5,57% |
5,57% |
| Calcio (mg) |
11,71% |
13,62% |
| Fósforo (mg) |
36,10% |
41,74% |
| Magnesio (mg) |
68,40% |
56,00% |
NUTRIENTE (unidades) |
Alubias Great Northern |
Alubias pinta (Cranberry) |
| Energía (Kcal) |
17,84% |
18,05% |
| Proteínas (g) |
55,44% |
53,16% |
| Vitamina A (mcg RE) |
0,13% |
0,00% |
| Vitamina C (mg) |
10,60% |
0,00% |
| Tiamina (mg) |
63,64% |
72,73% |
| Riboflavina (mg) |
15,38% |
15,38% |
| Niacina (mg NE) |
13,79% |
13,10% |
| Vitamina B6 (mg) |
26,67% |
33,33% |
| Folato (mcg) |
385,60% |
370,56% |
| Hierro (mg) |
44,00% |
54,40% |
| Zinc (mg) |
17,04% |
19,26% |
| Selenio (mcg) |
22,43% |
22,61% |
| Calcio (mg) |
16,67% |
12,38% |
| Fósforo (mg) |
45,85% |
42,56% |
| Magnesio (mg) |
75,60% |
72,80% |
NUTRIENTE (unidades) |
Alubias carilla (Blackeye) |
| Energía (Kcal) |
17,68% |
| Proteínas (g) |
59,49% |
| Vitamina A (mcg RE) |
2,15% |
| Vitamina C (mg) |
3,00% |
| Tiamina (mg) |
91,82% |
| Riboflavina (mg) |
15,38% |
| Niacina (mg NE) |
14,48% |
| Vitamina B6 (mg) |
26,67% |
| Folato (mcg) |
506,08% |
| Hierro (mg) |
66,40% |
| Zinc (mg) |
25,19% |
| Selenio (mcg) |
15,65% |
| Calcio (mg) |
10,48% |
| Fósforo (mg) |
43,49% |
| Magnesio (mg) |
73,60% |
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