Nutritional Values for 100 Grams of food.
Scroll right to see RDA for a 174 lb man or a 138 lb woman.
Adzuki Black Black Garbanzo Great Male Female
Beans EyePeas Turtle Beans Northern RDA RDA
Nutrient Unit ------- ------- ------- ------ ------- ---- ------
Food energy KCal: 329.000 336.000 339.000 364.000 339.000 2900 2200
Protein Gms: 19.870 23.520 21.250 19.300 21.860 63 50
Total lipid (fat) Gms: 0.530 1.260 0.900 6.040 1.140 100 78
Carbohydrate, by diff. Gms: 62.900 60.030 63.250 60.660 62.370 470 366
Total saturated fat Gms: 0.191 0.331 0.232 0.626 0.356 33 25
Ttl monounsaturated fat Gms: 0.106 0.078 1.358 0.053
Ttl polyunsaturated fat Gms: 0.542 0.387 2.694 0.477
Cholesterol Mg : 0.000 0.000 0.000 0.000 0.000 300 300
Sodium Mg : 5.000 16.000 9.000 24.000 14.000 388 388
Total dietary fiber Gms: 12.700 10.600 24.900 17.400 25 25
Vitamin A Re : 2.000 5.000 2.000 7.000 0.000 1000 800
Vitamin A IU : 17.000 50.000 17.000 67.000 3.000
Ascorbic acid Mg : 0.000 1.500 0.000 4.000 5.300 60 60
Thiamin Mg : 0.455 0.853 0.900 0.477 0.653 1.2 1.1
Riboflavin Mg : 0.220 0.226 0.193 0.212 0.237 1.7 1.3
Niacin Mg : 2.630 2.075 1.955 1.541 1.955 20 15
Vitamin B6 Mg : 0.351 0.357 0.286 0.535 0.447 2 1.6
Folacin Mcg: 621.900 632.600 444.300 556.600 1482.000 200 180
Vitamin B12 Mcg: 0.000 0.000 0.000 0.000 0.000 6 6
Nutrient Adzuki Blk Eye P. Turtle Garbanzo Northern Male Female
Potassium Mg :1254.000 1112.000 1500.000 875.000 387.000 2000 2000
Calcium Mg : 66.000 110.000 160.000 105.000 175.000 1000 1000
Phosphorus Mg : 381.000 424.000 440.000 366.000 447.000 800 800
Magnesium Mg : 127.000 184.000 160.000 115.000 189.000 400 330
Iron Mg : 4.980 8.270 8.700 6.240 5.470 10 18
Zinc Mg : 5.040 3.370 2.200 3.430 2.310 15 12
Pantothenic acid Mg : 1.471 1.496 0.899 1.588 1.098 10 10
Copper Mg : 1.094 0.845 1.000 0.847 0.837 2 2
Manganese Mg : 1.730 1.528 1.000 2.204 1.423 3.5 3.5
Ash Gms: 3.260 3.240 3.600 2.480 3.930
Water Gms: 13.440 11.950 11.000 11.530 10.700
Food energy KJ :1378.000 1408.000 1417.000 1525.000 1419.000
Lauric acid (12:0) Gms: 0.001
Myristic acid (14:0) Gms: 0.003 0.001 0.009
Palmitic acid (16:0) Gms: 0.254 0.218 0.501 0.335
Palmitoleic acid (16:1) Gms: 0.004 0.012
Stearic acid (18:0) Gms: 0.053 0.014 0.085 0.021
Oleic acid (18:1) Gms: 0.050 0.088 0.078 1.346 0.053
Linoleic acid (18:2/n6) Gms: 0.113 0.343 0.211 2.593 0.263 3.0 2.5
Nutrient Adzuki Blk Eye P. Turtle Garbanzo Northern Male Female
Linolenic acid (18:3/n3)Gms: 0.199 0.176 0.101 0.213 2.0 1.6
Gadoleic acid (20:1) Gms: 0.001
Docosenoic acid (22:1) Gms: 0.012
Phytosterols Mg : 76.000 35.000
Histidine Gms: 0.524 0.730 0.592 0.531 0.608 0.95 0.76
Isoleucine Gms: 0.791 0.956 0.938 0.828 0.965 1.10 0.63
Leucine Gms: 1.668 1.802 1.697 1.374 1.745 1.00 0.88
Lysine Gms: 1.497 1.591 1.459 1.291 1.500 0.84 0.76
Methionine Gms: 0.210 0.335 0.320 0.253 0.329
Cystine Gms: 0.184 0.260 0.231 0.259 0.238
Methionine+Cystine Gms: 0.394 0.595 0.551 0.512 0.567 1.00 0.82
Phenylalanine Gms: 1.052 1.373 1.149 1.034 1.182
Tyrosine Gms: 0.591 0.760 0.598 0.479 0.615
Phenylalanine+Tyrosine Gms: 1.643 2.133 1.747 1.513 1.797 1.11 .88
Threonine Gms: 0.674 0.895 0.894 0.716 0.920 0.55 0.88
Tryptophan Gms: 0.191 0.290 0.252 0.185 0.259 0.50 0.40
Valine Gms: 1.023 1.121 1.112 0.809 1.144 0.85 0.63
Nutrient Adzuki Blk Eye P. Turtle Garbanzo Northern Male Female
Arginine Gms: 1.284 1.629 1.316 1.819 1.353
Alanine Gms: 1.160 1.072 0.891 0.828 0.916
Aspartic acid Gms: 2.355 2.840 2.570 2.270 2.644
Glutamic acid Gms: 3.099 4.454 3.240 3.375 3.333
Glycine Gms: 0.756 0.971 0.830 0.803 0.853
Proline Gms: 0.874 1.057 0.901 0.797 0.927
Serine Gms: 0.976 1.178 1.156 0.973 1.189