| Nutritional
Value and Composition of Canned Beans |
 |
Protein
Most people have a vague belief that beans
are a good source of protein, although the actual protein content
of canned beans usually comes as a surprise. The simple, but perennially
popular, meal of beans using a 225 g portion provides 1/5 of the
recommended daily adult intake.
Nutritional
Value per 100 g of Beans in Tomato Sauce
|
Energy
|
64 kcals
(270 kJ)
|
Protein
|
5.1 g
|
|
Dietary
Fiber
|
7.3 g
|
Carbohydrates
|
10.3 g
|
|
Fat
|
0.5 g
|
sugars
|
5.2 g
|
|
saturated fat
|
0.08 g
|
starches
|
5.1 g
|
|
polysaturated
|
0.25 g
|
Calcium
|
45 mg
|
|
cholesterol
|
0 mg
|
Magnesium
|
31 mg
|
|
Iron
|
1.4 mg
|
Zinc
|
0.7 mg
|
|
Sodium
|
480 mg
|
|
|
Fibre
Content of Canned Beans
Compared With Other Rich Food
|
Food
|
|
Grams
Fibre
|
|
Beans
in tomato sauce
|
225 g
|
16.5
|
|
Whole
meal bread, 2 slices
|
75 g
|
6.0
|
|
Baked
potato, with skin
|
175 g
|
5.0
|
|
Muesli
|
50 g
|
4.2
|
|
Apple,
1 medium
|
125 g
|
2.1
|
|
Brown
Rice, uncooked
|
50 g
|
2.4
|
|
White
Cabbage, uncooked
|
50 g
|
1.5
|
Nutritional
Composition With Recommended Daily Intake
| |
225
g Beans (Cooked)
|
Rec.
Daily Intake*
|
%
of Rec. Daily Intake Supplied by Beans
|
|
Protein
(g)
|
10.1
|
63
|
16
|
|
Fat
(g)
|
1.1
|
NS
|
--
|
|
Carbohydrates
(g)
|
29.5
|
NS
|
--
|
|
Calories
|
162
|
2,510
|
6
|
|
Calcium
(mg)
|
102
|
500
|
20
|
|
Iron
(mg)
|
3.8
|
10
|
38
|
|
Vitamin
A (g)
|
110
|
750
|
15
|
|
Vitamin
B (mg)
|
0.15
|
1
|
15
|
|
Vitamin
B (mg)
|
0.11
|
1.6
|
7
|
|
Nicotinic
Acid Equivs (mg)
|
2.9
|
18
|
16
|
|
Vitamin
C (mg)
|
6.6
|
30
|
22
|
|
Vitamin
D (g)
|
--
|
10
|
--
|
|
Dietary
Fibre (g)
|
16.3
|
NS
|
--
|
*Recommended
daily intake for sedentary man aged 18-35, -- Nil, NS Not Specified
|
