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GAIN ENERGY APPRENTICE LEVEL1

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Nutritional Data for 100 grams of BEANS; BLACK, MATURE SEEDS, COOKED, BOILED, WO/SALT

Mean value per 100.00 grams edible part;  0.0% refuse 
Portions:  1/2 C = 86.00 gm, 1 C = 172.00 gm
3.8% Cals from fat, 28.2% Cals from protein, 68.0% Cals from carbs.

                                          Male    Female
Name                    Unit    Amount    %RDA     %RDA
Food energy             KCal:  132.000     4.6%     6.0%
Protein                 Gms :    8.860    14.1%    17.7%
Total lipid (fat)       Gms :    0.540     0.6%     0.7%
Carbohydrate, by diff.  Gms :   23.710     5.0%     7.1%
Total saturated fat     Gms :    0.139     0.4%     0.6%
Ttl monounsaturated fat Gms :    0.047
Ttl polyunsaturated fat Gms :    0.231
Cholesterol             Mg  :    0.000     0.0%     0.0%
Sodium                  Mg  :    1.000     0.2%     0.2%
Total dietary fiber     Gms :    8.700    34.8%    34.8%
Vitamin A               Re  :    1.000     0.1%     0.1%
Vitamin A               IU  :    6.000
Ascorbic acid           Mg  :    0.000     0.0%     0.0%
Thiamin                 Mg  :    0.244    16.3%    22.2%
Riboflavin              Mg  :    0.059     3.5%     4.5%
Niacin                  Mg  :    0.505     2.7%     3.4%
Vitamin B6              Mg  :    0.069     3.5%     4.3%
Folacin                 Mcg :  148.800    74.4%    82.7%
Vitamin B12             Mcg :    0.000     0.0%     0.0%
Potassium               Mg  :  355.000    17.8%    17.8%
Calcium                 Mg  :   27.000     3.4%     3.4%
Phosphorus              Mg  :  140.000    17.5%    17.5%
Magnesium               Mg  :   70.000    20.0%    25.0%
Iron                    Mg  :    2.100    21.0%    14.0%
Zinc                    Mg  :    1.120     7.5%     9.3%
Pantothenic acid        Mg  :    0.242     4.8%     4.8%
Copper                  Mg  :    0.209    10.4%    10.4%
Manganese               Mg  :    0.444    12.7%    12.7%
Ash                     Gms :    1.150
Water                   Gms :   65.740
Food energy             KJ  :  551.000
Myristic acid (14:0)    Gms :    0.000
Palmitic acid (16:0)    Gms :    0.130
Stearic acid  (18:0)    Gms :    0.008
Oleic acid      (18:1)  Gms :    0.047
Linoleic acid (18:2/n6) Gms :    0.126     2.0%     2.6%
Linolenic acid(18:3/n3) Gms :    0.105     6.6%     8.8%
Histidine               Gms :    0.247    26.0%    32.5%
Isoleucine              Gms :    0.391    49.5%    62.1%
Leucine                 Gms :    0.708    63.8%    80.5%
Lysine                  Gms :    0.608    64.0%    80.0%
Methionine              Gms :    0.133
Cystine                 Gms :    0.096
Methionine+Cystine      Gms :    0.229    22.2%    27.9%
Phenylalanine           Gms :    0.479
Tyrosine                Gms :    0.250
Phenylalanine+Tyrosine  Gms :    0.729    65.7%    82.8%
Threonine               Gms :    0.373    67.8%    42.4%
Tryptophan              Gms :    0.105    37.5%    47.7%
Valine                  Gms :    0.464    58.7%    73.7%
Arginine                Gms :    0.549
Alanine                 Gms :    0.372
Aspartic acid           Gms :    1.072
Glutamic acid           Gms :    1.351
Glycine                 Gms :    0.346
@Y:    0.376
Serine                  Gms :    0.482
Protein Score: 100, 44% ideal. EAA score: 1.58. 
Limiting Amino Acid: Methionine+Cystine    


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