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 |
Fiber Content of Canned Beans-Compared With Other Rich Food
| Food | Grams Fiber | |
| 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
| 225gBeans(Cooked) | Rec.DailyIntake* | % of Rec.DailyIntakeSuppliedby 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 Fiber (g) | 16.3 | NS | — |
*Recommended daily intake for sedentary man aged 18-35, — Nil, NS Not Specified
