Haricot (Beans)

ByОлена Коновалова
HARICOT (BEANS)
Haricot beans are characterized by a high content of B-group vitamins, a diverse mineral profile, proteins, essential and non-essential amino acids, phytosterols, fiber, starch, and purines.
The product is rich in folic acid (109.5% of the daily requirement per 100 g), vitamin B1 (thiamine) (34.7%), vitamin B6 (pyridoxine) (21.2%), choline (19.3%), pantothenic acid (18.8%), vitamin B2 (riboflavin) (11.5%), vitamin K (phylloquinone) (10.4%), and vitamin PP (nicotinic acid) (9.8%).
The mineral composition of beans is diverse, featuring a high concentration of macro-, micro-, and ultramicroelements. The most abundant components are: boron (700.0%), vanadium (475.0%), silicon (306.7%), cobalt (187.0%), nickel (115.5%), manganese (67.0%), copper (58.0%), phosphorus (57.9%), molybdenum (56.3%), potassium (49.7%), rubidium (43.5%), selenium (38.3%), iron (37.9%), magnesium (36.5%), zinc (26.8%), zirconium (26.0%), chromium (20.0%), strontium (17.8%), titanium (17.6%), sulfur (15.9%), calcium (14.8%), and iodine (9.5%).
Beans contain significant amounts of trace elements that are relatively rare in food products: bromine (7.5% of the daily norm per 100 g) and germanium (1.3%, respectively).
Beans are distinguished by their high protein content (27.3%) and essential and non-essential amino acids (39.3% and 20.9% per 100 g, respectively). Notably, the concentration of all amino acids detected in beans (per 100 g) exceeds 10% of the daily requirement. The product is particularly rich in essential amino acids: isoleucine (48.0%) and valine (44.8%); among non-essential amino acids, glutamic acid (24.0%) and glycine (23.9%) are predominant.
Beans are also characterized by a high content of phytosterols (230.9% of the daily norm per 100 g), primarily beta-sitosterol (179.8%), which allows beans to be classified as a “women’s product” (for further details, see Avocado).
Beans contain a substantial amount of carbohydrates (total carbohydrate content per 100 g constitutes 17.1% of the daily norm). The carbohydrate fraction is dominated by fiber (90.2% of the daily norm per 100 g, averaging 22.6 g) and starch (43.8 g per 100 g). Beans also contain sucrose (1.44 g per 100 g), galactose (0.34 g), and pectin (9% of the daily norm per 100 g).
Patients with gout should note that beans are high in purine bases: 61.0% of the daily requirement per 100 g.
The oxalic acid content per 100 g is 78 mg, which represents 19.5% of the maximum permissible daily intake (for further details, see Rhubarb).
Beans exhibit a tendency to accumulate the toxic trace element strontium (17.8% of the daily norm per 100 g).

Calories per 100 g: 339 kcal
Water per 100 g: 10.7 g
Ash per 100 g: 3.93 g

CHEMICAL COMPOSITION
 
Vitamins, macro- and microelements, nutrients per 100 g
VITAMINS
Name Content, mass fraction per 100 g of product % of daily requirement
in numbers visually*
Vitamin B1 (thiamine) 0.529-0.650 mg 34.7 30
Vitamin B2 (riboflavin) 0.219-0.240 mg 11.5 10
Vitamin B5 (pantothenic acid) 0.780-1.100 mg 18.8 20
Vitamin B6 (pyridoxine) 0.397-0.450 mg 21.2 20
Vitamin B9 (folic acid) 394.0-482.0 mcg 109.5 10010
Vitamin B12 (cyanocobalamin) 0.0 0.0 0
Vitamin C (ascorbic acid) 4.5-5.3 mg 7.0 5
Vitamin E (alpha-tocopherol) 0.22-0.34 mg 1.9 5
Beta-tocopherol 0.0 mg 0.0 0
Gamma-tocopherol 0.45-2.01 mg 8.2 10
Delta-tocopherol 0.17 mg 1.1 0
Vitamin D (ergocalciferol) 0.0 0.0 0
Vitamin PP (nicotinic acid) 1.96 mg 9.8 10
Vitamin K (phylloquinone) 6.0-19.0 mcg 10.4 10
Biotin 0.5 1.0 0
Beta-carotene 10.0-16.0 0.5 0
Alpha-carotene 6.0 0.3 0
Lutein + zeaxanthin 331.0 5.5 5
Beta-cryptoxanthin 20.0 0.3 0
Lycopene 0.0 0.0 0
Choline 96.7 mg 19.3 20
Methylmethionine sulfonium (vitamin U) 0.0 mg 0.0 0
Betaine trimethylglycine 0.10 0.01 0

* Full jug – 100% of the daily allowance; empty – 0-1% of the daily allowance.

MINERAL ELEMENTS

Macroelements

Name Content, mass fraction per 100 g of product % of daily requirement
in numbers Visually
Potassium 1100.0-1387.0 mg 49.7 50
Calcium 150.0-175.0 mg 14.8 20
Silicon 92.0 mg 306.7 10010010010
Magnesium 103.0-189.0 mg 36.5 40
Sodium 14.0-40.0 mg 2.1 5
Sulfur 159.0 mg 15.9 20
Phosphorus 447.0-480.0 mg 57.9 60
Chlorine 58.0 mg 2.5 5

Trace elements and ultra-trace elements

Name Content, mass fraction per 100 g of product % of daily requirement
in numbers visually
Aluminum 640.0 mcg 1.7 0
Boron 490.0 700.0 100100100100100100100
Bromine 150.0 7.5 10
Vanadium 190.0 475.0 10010010010080
Germanium 5.0 1.3 0
Iron 5.47-5.90 mg 37.9 40
Iodine 12.10-16.30 mcg 9.5 10
Cobalt 18.7 187.0 10090
Lithium 2.0 2.0 5
Manganese 1340.0 67.0 70
Copper 580.0 58.0 60
Molybdenum 39.4 56.3 60
Arsenic 0.074 0.6 0
Nickel 173.2 115.5 10020
Tin 16.2 0.8 0
Rubidium 43.5 43.5 50
Lead 0.08 0.8 0
Selenium 24.9 38.3 40
Strontium 15.0-270.0 μg 17.8 20
Thallium 0.02-0.12 μg 3.5 5
Titanium 150.0 17.6 20
Fluorine 44.0 1.1 0
Chromium 10.0 20.0 20
Zinc 3210.0 26.8 30
Zirconium 13.0 26.0 30

 

PROTEINS AND AMINO ACIDS

 

Name Content, mass fraction per 100 g of product % of daily value
in figures Visually
Total protein content 21.86 g 27.3 30
Essential amino acid content 8.47-8.68 g 39.3 40
Content of replaceable amino acids 11.73-12.08 g 20.9 20

 

Essential amino acids

 

Acid name Content, g per 100 g of product % of daily requirement
in numbers Visually
Valine 1.100-1.140 g 44.8 50
Histidine 0.580-0.610 g 28.3 30
Isoleucine 0.950-0.970 g 48.0 50
Leucine 1.700-1.750 g 37.5 40
Lysine 1,500 g 36.6 40
Methionine 0.320-0.330 g 18.1 20
Threonine 0.890-0.920 g 37.7 40
Tryptophan 0.250-0.260 g 25.5 30
Phenylalanine 1.180-1.200 g 39.7 40

 

Non-essential amino acids

 

Acid name Content, g per 100 g of product % of daily requirement
in numbers Visually
Alanine 0.890-0.920 g 13.7 10
Arginine 1.300-1.350 g 21.7 20
Aspartic acid 2,600-2,640 g 21.5 20
Glycine 0.820-0.850 g 23.9 20
Glutamic acid 3.200-3.330 g 24.0 20
Proline 0.890-0.930 g 20.2 20
Serine 1.190-1.200 g 14.4 10
Tyrosine 0.610-0.620 g 20.5 20
Cystine 0.230-0.240 g 13.1 10



FATS AND FATTY ACIDS

 

Name Content, mass fraction per 100 g of product % of daily value
in figures visually
Total fat content 1.14 g 1.1% 0
Unsaturated fatty acid content 0.446-0.611 g 1.3% 0
Omega-3 unsaturated fatty acid content 0.210-0.279 g 24.5% 30
Omega-6 unsaturated fatty acid content 0.178-0.260 g 2.2% 5
Saturated fatty acid content 0.128-0.368 g 1.0% 0

 

Unsaturated Fatty Acids

 

Acid Name Content, g per 100 g of product
Palmitoleic C 16:1 (omega-7) 0.0 g
Oleic C 18:1 (omega-9) 0.050-0.064 g
Linoleic C 18:2 (omega-6) 0.178-0.260 g
Linolenic C 18:3 (omega-3) 0.210-0.279 g
Stearidonic C 18:4 (omega-3) 0.0 g
Gadoleic C 20:1 (omega-11) 0.0 g
Arachidonic C 20:4 (omega-6) 0.0 g
Eicosapentaenoic C 20:5 (omega-3) 0.0 g
Erucic C 22:1 (omega-9) 0.008 g
Clupanodonic C 22:5 (omega-3) 0.0 g
Docosahexaenoic C 22:6 (omega-3) 0.0 g
Nervonic C 24:1 (omega-9) 0.0 g

 

Saturated Fatty Acids

 

Acid Name Content, g per 100 g of product
Lauric C 12:0 0.0 g
Myristic C 14:0 0.002 g
Pentadecanoic 15:0 0.0 g
Palmitic C 16:0 0.106-0.340 g
Stearic C 18:0 0.014-0.020 g
Arachidic C 20:0 0.006 g
Behenic C 22:0 0.0 g
Lignoceric C 24:0 0.0 g

 

Sterols

 

Name Content, mass fraction per 100 g of product % of daily value
in figures visually
Total phytosterols 127.0 mg 230.9% 10010030
Campesterol 21.3 mg 38.7% 40
Beta-sitosterol 71.9 mg 179.8% 10080
Stigmasterol 11.0 mg 31.4% 30
Cholesterol 0.0 mg 0.0% –

 

CARBOHYDRATES

 

Name Content, mass fraction per 100 g of product % of daily value
in figures visually
Total carbohydrate content 59.4-60.0 g 17.1% 20
Mono- and disaccharides 2.2-3.2 g 5.4% 5
Glucose 0.06 g 0.6% 0
Fructose 0.0 g 0.0% 0
Galactose 0.34 g 48.6% 50
Sucrose 1.44 g – –
Lactose 0.0 g 0.0% 0
Starch 43.80 g –  –
Maltose 0.0 g – –
Fiber 20.2-24.9 g 90.2% 90
Pectin 0.4-0.5 g 9.0% 10
PURINE BASES
Name Content, mass fraction per 100 g of product % of daily value
in figures visually
Total purine content 75.0 mg 61.0% 60

 

Units of measurement:
Piece (weight of one seed): 0.10-0.37 g
Tea glass: 175.0 g
Faceted glass: 220.0 g
Teaspoon: 5.0 g
Tablespoon: 25.0 g

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