Beans, yellow, Mature seeds, cooked, without salt

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
Calorie144 kcal1684 kcal8.6%6%1169 g
Proteins9.16 g76 g12.1%8.4%830 g
Fats1.08 g56 g1.9%1.3%5185 g
Carbohydrates14.88 g219 g6.8%4.7%1472 g
Dietary fiber10.4 g20 g52%36.1%192 g
Water62.98 g2273 g2.8%1.9%3609 g
Ash1.5 g~
Vitamins
Vitamin B1, thiamine0.187 mg1.5 mg12.5%8.7%802 g
Vitamin B2, Riboflavin0.103 mg1.8 mg5.7%4%1748 g
Vitamin B4, choline35.2 mg500 mg7%4.9%1420 g
Vitamin B5, Pantothenic0.229 mg5 mg4.6%3.2%2183 g
Vitamin B6, pyridoxine0.129 mg2 mg6.5%4.5%1550
Vitamin B9, folates81 µg400 mcg20.3%14.1%494 g
Vitamin C, ascorbic1.8 mg90 mg2%1.4%5000 g
Vitamin E, alpha tocopherol, TE0.94 mg15 mg6.3%4.4%1596
Vitamin K, phylloquinone3.5 mcg120 mcg2.9%2%3429 g
Vitamin PP, ne0.708 mg20 mg3.5%2.4%2825 g
Macronutrients
Potassium, K325 mg2500 mg13%9%769 g
Calcium, Ca62 mg1000 mg6.2%4.3%1613
Magnesium, Mg74 mg400 mg18.5%12.8%541 g
Sodium, Na5 mg1300 mg0.4%0.3%26000 g
Sulfur, S91.6 mg1000 mg9.2%6.4%1092 g
Phosphorus, P183 mg800 mg22.9%15.9%437 g
Minerals
Iron, Fe2.48 mg18 mg13.8%9.6%726 g
Manganese, Mn0.455 mg2 mg22.8%15.8%440 g
Copper, Cu186 µg1000 mcg18.6%12.9%538 g
Selenium, Se1.3 µg55 mcg2.4%1.7%4231 g
Zinc, Zn1.06 mg12 mg8.8%6.1%1132 g
Digestible carbohydrates
Mono and disaccharides (sugars)0.34 gmax 100 g
Essential amino acids
Arginine*0.567 g~
Valine0.479 g~
Histidine*0.255 g~
Isoleucine0.405 g~
Leucine0.732 g~
Lysine0.629 g~
Methionine0.138 g~
Threonine0.386 g~
Tryptophan0.108 g~
Phenylalanine0.496 g~
Amino acid
Alanine0.384 g~
Aspartic acid1.108 g~
Glycine0.358 g~
Glutamic acid1.397 g~
Proline0.388 g~
Serine0.498 g~
Tyrosine0.258 g~
Cysteine0.1 g~
Saturated fatty acids
Nasadenie fatty acids0.279 gmax 18.7 g
14:0 Myristic0.001 g~
16:0 Palmitic0.262 g~
18:0 Stearic0.017 g~
Monounsaturated fatty acids0.094 gmin 16.8 g0.6%0.4%
18:1 Oleic (omega-9)0.094 g~
Polyunsaturated fatty acids0.466 gfrom 11.2-20.6 g4.2%2.9%
18:2 Linoleic0.253 g~
18:3 Linolenic0.212 g~
Omega-3 fatty acids0.212 gfrom 0.9 to 3.7 g23.6%16.4%
Omega-6 fatty acids0.253 gfrom 4.7 to 16.8 g5.4%3.8%
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The energy value is 144 calories.

  • cup = 177 g (254.9 kcal)
Beans, yellow, Mature seeds, cooked, without salt is rich in such vitamins and minerals as vitamin B1 – 12,5 %, vitamin B9 – 20,3 %, potassium – 13 %, magnesium – 18,5 %, phosphorus – 22,9 %, iron – 13,8 %, manganese – 22,8 %, copper – 18,6 %
  • Vitamin B1 is part of key enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic compounds as well as the metabolism of branched-chain amino acids. The lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
  • Vitamin B9 as a coenzyme involved in the metabolism of nucleic and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, resulting in inhibition of growth and cell division, especially in a fast-proliferous tissues: bone marrow, intestinal epithelium, etc. Inadequate intake of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations, and child developmental disorders. Shown the strong Association between levels of folate, homocysteine and risk of cardiovascular disease.
  • Potassium is the main intracellular ion that participates in the regulation of water, electrolyte and acid balance, is involved in conducting nerve impulses, regulation of blood pressure.
  • Magnesium is involved in energy metabolism and protein synthesis, nucleic acids, has a stabilizing effect for membranes, is essential for maintaining homeostasis of calcium, potassium and sodium. Deficiency of magnesium leads to hypomagnesemia, increase the risk of developing hypertension, heart disease.
  • Phosphorus is involved in many physiological processes, including energy metabolism, regulates the acid-alkaline balance, is part of the phospholipids, nucleotides and nucleic acids needed for mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
  • Iron is included with different functions of proteins, including enzymes. Involved in the transport of electrons, oxygen, allows the flow of redox reactions and the activation of peroxidation. Inadequate intake leads to hypochromic anemia, myoglobinaemia atonia of skeletal muscles, fatigue, cardiomyopathy, chronic atrophic gastritis.
  • 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.
  • Copper is part of the enzymes with redox activity and is involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Involved in the processes of human body tissues with oxygen. The deficiency is manifested by impaired formation of the cardiovascular system and skeletal development of connective tissue dysplasia.
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