Legumes - Nutrition of Foods - Vital Health Zone

Legumes
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Beans - lima
Beans - mung
Beans - navy
Beans - red kidney
Beans - white
Beans - yellow
Broadbeans (fava)
Chickpeas (garbanzo beans)

Beans - lima

Amount - 100g Glycemic Index - xx
Calories: 338 Carbohydrate: 63.38g Protein: 21.46g Fat: 0.69g

Vitamin A - 0IU	Calcium - 91mg
Vitamin B1 (Thiamin) - 0.51mg	Iron - 7.51mg
Vitamin B2 (Riboflavin) - 0.2mg	Magnesium - 224mg
Vitamin (B3 Niacin) - 1.54mg	Phosphorus - 385mg
Vitamin B5 (Pantothenic Acid) - 1.36mg	Potassium - 1724mg
Vitamin B6 (Pyridoxine) - 0.51mg	Sodium - 18mg
Vitamin B12 (Cobalamin) - 0mcg	Zinc - 2.83mg
Folate - 395mcg	Copper - 0.74mg
Vitamin C - 0mg	Manganese - 1.67mg
Vitamin D - 0IU	Fluoride - 0mcg
Vitamin E - 0.72mg	Selenium - 7.2mcg
Vitamin K - 6mcg

Beans - mung

Amount - 100g Glycemic Index - 31
Calories: 347 Carbohydrate: 62.62g Protein: 23.86g Fat: 1.15g

Vitamin A - 0IU	Calcium - 132mg
Vitamin B1 (Thiamin) - 0.62mg	Iron - 6.74mg
Vitamin B2 (Riboflavin) - 0.23mg	Magnesium - 189mg
Vitamin (B3 Niacin) - 2.25mg	Phosphorus - 367mg
Vitamin B5 (Pantothenic Acid) - 1.94mg	Potassium - 1246mg
Vitamin B6 (Pyridoxine) - 0.38mg	Sodium - 15mg
Vitamin B12 (Cobalamin) - 0mcg	Zinc - 2.68mg
Folate - 625mcg	Copper - 0.94mg
Vitamin C - 4.8mg	Manganese - 1.0.4mg
Vitamin D - 0IU	Fluoride - 0mcg
Vitamin E - 0.51mg	Selenium - 8.2mcg
Vitamin K - 9mcg

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Beans - navy

Amount - 100g Glycemic Index - 38
Calories: 339 Carbohydrate: 63.39g Protein: 19.69g Fat: 1.5g

Vitamin A - 0IU	Calcium - 147mg
Vitamin B1 (Thiamin) - 0.78mg	Iron - 5.49mg
Vitamin B2 (Riboflavin) - 0.16mg	Magnesium - 175mg
Vitamin (B3 Niacin) - 2.19mg	Phosphorus - 407mg
Vitamin B5 (Pantothenic Acid) - 0.74mg	Potassium - 1185mg
Vitamin B6 (Pyridoxine) - 0.43mg	Sodium - 5mg
Vitamin B12 (Cobalamin) - 0mcg	Zinc - 3.65mg
Folate - 364mcg	Copper - 0.84mg
Vitamin C - 3mg	Manganese - 1.42mg
Vitamin D - 0IU	Fluoride - 0mcg
Vitamin E - 0.02mg	Selenium - 13.8mcg
Vitamin K - 2.5mcg

Beans - red kidney

Amount - 100g Glycemic Index - 28
Calories: 337 Carbohydrate: 61.29g Protein: 22.53g Fat: 1.06g

Vitamin A - 0IU	Calcium - 83mg
Vitamin B1 (Thiamin) - 0.61mg	Iron - 6.69mg
Vitamin B2 (Riboflavin) - 0.22mg	Magnesium - 138mg
Vitamin (B3 Niacin) - 2.11mg	Phosphorus - 406mg
Vitamin B5 (Pantothenic Acid) - 0.78mg	Potassium - 1359mg
Vitamin B6 (Pyridoxine) - 0.4mg	Sodium - 12mg
Vitamin B12 (Cobalamin) - 0mcg	Zinc - 2.79mg
Folate - 394mcg	Copper - 0.7mg
Vitamin C - 4.5mg	Manganese - 1.11mg
Vitamin D - 0IU	Fluoride - 2.2mcg
Vitamin E - 0.22mg	Selenium - 3.2mcg
Vitamin K - 5.9mcg

Beans - white

Amount - 100g Glycemic Index - 38
Calories: 333 Carbohydrate: 60.27g Protein: 23.36g Fat: 0.85g

Vitamin A - 0IU	Calcium - 240mg
Vitamin B1 (Thiamin) - 0.44mg	Iron - 10.44mg
Vitamin B2 (Riboflavin) - 0.15mg	Magnesium - 190mg
Vitamin (B3 Niacin) - 0.48mg	Phosphorus - 301mg
Vitamin B5 (Pantothenic Acid) - 0.73mg	Potassium - 1795mg
Vitamin B6 (Pyridoxine) - 0.32mg	Sodium - 16mg
Vitamin B12 (Cobalamin) - 0mcg	Zinc - 3.67mg
Folate - 388mcg	Copper - 0.98mg
Vitamin C - 0mg	Manganese - 1.8mg
Vitamin D - 0IU	Fluoride - 0mcg
Vitamin E - 0.22mg	Selenium - 12.8mcg
Vitamin K - 5.9mcg

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Beans - yellow

Amount - 100g Glycemic Index - 38
Calories: 345 Carbohydrate: 60.7g Protein: 22g Fat: 2.65g

Vitamin A - 0IU	Calcium - 166mg
Vitamin B1 (Thiamin) - 0.69mg	Iron - 7.01mg
Vitamin B2 (Riboflavin) - 0.33mg	Magnesium - 222mg
Vitamin (B3 Niacin) - 2.43mg	Phosphorus - 488mg
Vitamin B5 (Pantothenic Acid) - 0.73mg	Potassium - 10425mg
Vitamin B6 (Pyridoxine) - 0.44mg	Sodium - 12mg
Vitamin B12 (Cobalamin) - 0mcg	Zinc - 2.83mg
Folate - 389mcg	Copper - 0.64mg
Vitamin C - 0mg	Manganese - 1.3mg
Vitamin D - 0IU	Fluoride - 0mcg
Vitamin E - 0mg	Selenium - 12.8mcg
Vitamin K - 0mcg

Broadbeans (fava beans)

Amount - 100g Glycemic Index - 36
Calories: 341 Carbohydrate: 58.29g Protein: 26.12g Fat: 1.53g

Vitamin A - 53IU	Calcium - 103mg
Vitamin B1 (Thiamin) - 0.56	Iron - 6.7g
Vitamin B2 (Riboflavin) - 0.33mg	Magnesium - 192mg
Vitamin (B3 Niacin) - 2.839mg	Phosphorus - 421mg
Vitamin B5 (Pantothenic Acid) - 0.98mg	Potassium - 1062mg
Vitamin B6 (Pyridoxine) - 0.37mg	Sodium - 13mg
Vitamin B12 (Cobalamin) - 0mcg	Zinc - 3.14mg
Folate - 423mcg	Copper - 0.82mg
Vitamin C - 1.4mg	Manganese - 1.63mg
Vitamin D - 0IU	Fluoride - 0mcg
Vitamin E - 0.052mg	Selenium - 8.28mcg
Vitamin K - 9.0mcg

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Chickpeas (garbanzo beans)

Amount - 100g Glycemic Index - 28
Calories: 364 Carbohydrate: 60.65g Protein: 19.3g Fat: 6.04g

Vitamin A - 67IU	Calcium - 105mg
Vitamin B1 (Thiamin) - 0.48mg	Iron - 6.24mg
Vitamin B2 (Riboflavin) - 0.21mg	Magnesium - 115mg
Vitamin (B3 Niacin) - 1.54mg	Phosphorus - 366mg
Vitamin B5 (Pantothenic Acid) - 1.59mg	Potassium - 875mg
Vitamin B6 (Pyridoxine) - 0.54mg	Sodium - 24mg
Vitamin B12 (Cobalamin) - 0mcg	Zinc - 3.43mg
Folate - 557mcg	Copper - 0.85mg
Vitamin C - 4mg	Manganese - 2.2mg
Vitamin D - 0IU	Fluoride - 0mcg
Vitamin E - 0.82mg	Selenium - 8.2mcg
Vitamin K - 9mcg

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Last reviewed: 2 January 2007 || Last updated: 2 January 2007

USDA National Nutrient Database - provides nutrient values for foods (accessed 5 January 2005)

NOTE: Mega doses of vitamins, minerals or other nutrients cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of minerals supplement.

Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.

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