Beans, green, frozen, cooked in miсrowave

Nutritional value and chemical composition .

The following table lists the contents of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) in 100 grams of edible portion.
NutrientNumberNorma**% of normal in 100 g% of normal in 100 kcal100% of the norm
Calorie33 kcal1684 kcal2%6.1%5103 g
Proteins1.98 g76 g2.6%7.9%3838 g
Fats0.41 g56 g0.7%2.1%13659 g
Carbohydrates3.58 g219 g1.6%4.8%6117 g
Dietary fiber3.4 g20 g17%51.5%588 g
Water89.93 g2273 g4%12.1%2528 g
Ash0.7 g~
Vitamins
alpha Carotene68 µg~
beta Carotene0.277 mg5 mg5.5%16.7%1805
Lutein + Zeaxanthin629 µg~
Vitamin B1, thiamine0.073 mg1.5 mg4.9%14.8%2055 g
Vitamin B2, Riboflavin0.103 mg1.8 mg5.7%17.3%1748 g
Vitamin B5, Pantothenic0.168 mg5 mg3.4%10.3%2976 g
Vitamin B6, pyridoxine0.063 mg2 mg3.2%9.7%3175 g
Vitamin C, ascorbic11 mg90 mg12.2%37%818 g
Vitamin E, alpha tocopherol, TE0.42 mg15 mg2.8%8.5%3571 g
Vitamin K, phylloquinone57.7 µg120 mcg48.1%145.8%208 g
Vitamin PP, ne0.485 mg20 mg2.4%7.3%4124 g
Macronutrients
Potassium, K237 mg2500 mg9.5%28.8%1055 g
Calcium, Ca61 mg1000 mg6.1%18.5%1639 g
Magnesium, Mg29 mg400 mg7.3%22.1%1379 g
Sodium, Na3 mg1300 mg0.2%0.6%43333 g
Sulfur, S19.8 mg1000 mg2%6.1%5051 g
Phosphorus, P42 mg800 mg5.3%16.1%1905
Minerals
Iron, Fe0.8 mg18 mg4.4%13.3%2250 g
Manganese, Mn0.33 mg2 mg16.5%50%606 g
Copper, Cu66 µg1000 mcg6.6%20%1515 g
Selenium, Se1 µg55 mcg1.8%5.5%5500 g
Zinc, Zn0.31 mg12 mg2.6%7.9%3871 g
Digestible carbohydrates
Starch and dextrins2.13 g~
Mono and disaccharides (sugars)2.6 gmax 100 g
Glucose (dextrose)0.83 g~
Sucrose0.41 g~
Fructose1.36 g~
Essential amino acids
Arginine*0.073 g~
Valine0.089 g~
Histidine*0.034 g~
Isoleucine0.066 g~
Leucine0.111 g~
Lysine0.087 g~
Methionine0.022 g~
Threonine0.079 g~
Tryptophan0.019 g~
Phenylalanine0.066 g~
Amino acid
Alanine0.083 g~
Aspartic acid0.253 g~
Glycine0.065 g~
Glutamic acid0.186 g~
Proline0.067 g~
Serine0.099 g~
Tyrosine0.042 g~
Cysteine0.018 g~
Saturated fatty acids
Nasadenie fatty acids0.092 gmax 18.7 g
16:0 Palmitic0.078 g~
18:0 Stearic0.014 g~
Monounsaturated fatty acids0.016 gmin 16.8 g0.1%0.3%
18:1 Oleic (omega-9)0.016 g~
Polyunsaturated fatty acids0.214 gfrom 11.2-20.6 g1.9%5.8%
18:2 Linoleic0.082 g~
18:3 Linolenic0.132 g~
Omega-3 fatty acids0.132 gfrom 0.9 to 3.7 g14.7%44.5%
Omega-6 fatty acids0.082 gfrom 4.7 to 16.8 g1.7%5.2%

The energy value is 33 kcal.

  • cup = 111 g (36.6 kcal)
Beans, green, frozen, cooked in mikrovolnovke rich in such vitamins and minerals like vitamin C – 12,2 %, vitamin K is 48.1 %, manganese – 16,5 %
  • Vitamin C participates in redox reactions, the immune system, helps the body absorb iron. Deficiency leads to looseness and bleeding gums, nasal bleeding due to increased permeability and fragility of blood capillaries.
  • Vitamin K regulates blood clotting. Lack of vitamin K leads to an increase in clotting time of blood, low level of prothrombin in the blood.
  • Manganese is involved in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; required for synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders of the reproductive system, increased fragility of the bone, disorders of carbohydrate and lipid metabolism.

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