Broad beans (Fava beans)

ByОлена Коновалова
BROAD BEANS (FAVA BEANS)
Broad beans are characterized by a high content of various mineral elements, as well as vitamins, proteins, essential and non-essential amino acids, phytosterols, fiber, and purines.
Thus, beans are rich in folic acid (105.8% of the daily norm per 100 g), vitamin B1 (thiamine) (32.9%), pantothenic acid (19.6%), choline (19.2%), vitamin B6 (pyridoxine) (18.5%), vitamin B2 (riboflavin) (16.5%), and vitamin K (phylloquinone) (10.4%).
The mineral composition of beans is highly diverse and rich in macro-, micro-, and ultra-trace elements. It predominantly contains: cobalt (335.0%), nickel (293.3%), vanadium (221.0%), boron (219.1%), molybdenum (198.9%), manganese (90.8%), silicon (80.0%), copper (64.5%), potassium (55.0%), phosphorus (53.4%), magnesium (48.0%), iron (35.3%), chromium (24.9%), zinc (24.7%), zirconium (22.4%), iodine (21.8%), sulfur (19.9%), titanium (17.6%), rubidium (16.3%), lead (15.0%), strontium (14.7%), selenium (13.1%), and calcium (12.2%). Beans also contain relatively rare trace elements such as germanium (3.8% of the daily norm per 100 g) and bromine (1.9%).
Beans stand out for their content of proteins (28.5%) and both essential and non-essential amino acids (39.9% and 23.8% per 100 g, respectively), with all detected amino acids in beans exceeding 10% of the daily norm per 100 g. Beans are particularly rich in the essential amino acids: isoleucine (50.0%) and valine (45.2%); among the non-essential amino acids, the predominant ones are arginine (30.4%), glutamic acid (28.1%), and glycine (27.3%).
Beans are also characterized by a high content of phytosterols (222.5% of the daily norm per 100 g), the primary component of which is beta-sitosterol (250.0%), allowing beans to be classified as “women’s products” (for further details, see Avocado).
The content of total carbohydrates is also significant in beans (17.8%), with the predominant components being fiber (100.0% of the daily norm per 100 g), pectin (16.0%), starch (up to 6.0 g per 100 g), and sucrose (5.1 g).
Patients with gout should note that beans are characterized by a high content of total purine bases: 73.3% of the daily norm per 100 g.
The content of oxalic acid in 100 g is 27 mg, which constitutes 6.8% of the maximum allowable daily intake (for further details, see Rhubarb).
Beans are capable of accumulating the toxic ultra-trace element lead (14.7% of the daily norm per 100 g) and the toxic microelement strontium (14.7%).
Caloric content per 100 g: 341 kcal
Water in 100 g: 10.98 g
Ash from 100 g: 3.08 g

CHEMICAL COMPOSITION
 
Vitamins, macro- and microelements, nutrients per 100 g
VITAMINS
Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually*
Vitamin B1 (thiamine) 0.56 mg 32.9% 30
Vitamin B2 (riboflavin) 0.33 mg 16.5% 20
Vitamin B5 (pantothenic acid) 0.98 mg 19.6% 20
Vitamin B6 (pyridoxine) 0.37 mg 18.5% 20
Vitamin B9 (folic acid) 423.0 µg 105.8% 1005
Vitamin B12 (cyanocobalamin) 0.0 µg 0.0% 0
Vitamin C (ascorbic acid) 1.4 mg 2.0% 5
Vitamin E (alpha-tocopherol) 0.340-0.541 mg 2.9% 5
Beta-tocopherol 0.0 mg 0.0% 0
Gamma-tocopherol 0.090 mg 0.6% 0
Delta-tocopherol 0.0 mg 0.0% 0
Vitamin D (ergocalciferol) 0.0 µg 0.0% 0
Vitamin PP (nicotinic acid) 0.479-0.520 mg 2.5% 5
Vitamin K (phylloquinone) 6.0-18.1 µg 10.4% 10
Biotin 0.5 µg 1.0% 0
Beta-carotene 10.0-32.0 µg 0.4% 0
Alpha-carotene 0.0 µg 0.0% 0
Lutein + zeaxanthin 0.0 µg 0.0% 0
Beta-cryptoxanthin 0.0 µg 0.0% 0
Lycopene 0.0 µg 0.0% 0
Choline 95.8 mg 19.2% 20
Methylmethionine sulfonium (vitamin U) 0.0 mg 0.0% 0
Betaine trimethylglycine 2.1 mg 0.2% 0

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

MINERAL ELEMENTS

Macroelements

 

Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually
Potassium 1062.0-1690.0 mg 55.0% 60
Calcium 64.0-205.0 mg 12.2% 10
Silicon 24.0 mg 80.0% 80
Magnesium 166.0-218.0 mg 48.0% 50
Sodium 1.9-10.8 mg 0.5% 0
Sulfur 91.9-305.4 mg 19.9% 20
Phosphorus 365.0-489.0 mg 53.4% 50
Chlorine 79.0 mg 3.4% 5

 

Microelements and ultra-trace elements

 

Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually
Aluminum 295.2 µg 0.8% 0
Boron 153.4 µg 219.1% 10010020
Bromine 37.5 µg 1.9% 5
Vanadium 88.4 µg 221.0% 10010020
Germanium 15.0 µg 3.8% 5
Iron 3.8-6.8 mg 35.3% 40
Iodine 32.7 µg 21.8% 20
Cobalt 33.5 µg 335.0% 10010010040
Lithium 2.1 µg 2.1% 5
Manganese 1630.0-2000.0 µg 90.8% 90
Copper 470.0-820.0 µg 64.5% 60
Molybdenum 139.2 µg 198.9% 100100
Arsenic 0.8 µg 6.7% 10
Nickel 103.0-777.0 µg 293.3% 10010090
Tin 6.0 µg 0.3% 0
Rubidium 16.3 µg 16.3% 20
Lead 1.5 µg 15.0% 20
Selenium 8.2-8.8 µg 13.1% 20
Strontium 117.9 µg 14.7% 20
Thallium 0.01 µg 0.5% 0
Titanium 150.0 µg 17.6% 20
Fluorine 288.0 µg 7.2% 10
Chromium 3.7-21.2 µg 24.9% 30
Zinc 2780.0-3140.0 µg 24.7% 30
Zirconium 11.2 µg 22.4% 20

 

PROTEINS AND AMINO ACIDS

 

Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually
Total protein content 19.50-26.12 g 28.5% 30
Content of essential amino acids 8.28-9.10 g 39.9% 40
Content of non-essential amino acids 11.74-15.39 g 23.8% 20

 

Essential Amino Acids

 

Acid Name Content, g per 100 g of product % of daily norm
in numbers visually
Valine 1.100-1.160 g 45.2% 50
Histidine 0.580-0.660 g 29.5% 30
Isoleucine 0.950-1.050 g 50.0% 50
Leucine 1.700-1.960 g 39.8% 40
Lysine 1.500-1.670 g 38.7% 40
Methionine 0.210-0.320 g 14.7% 20
Threonine 0.890-0.930 g 37.9% 40
Tryptophan 0.250 g 25.0% 30
Phenylalanine 1.100-1.200 g 38.3% 40

 

Non-Essential Amino Acids

 

Acid Name Content, g per 100 g of product % of daily norm
in numbers visually
Alanine 0.890-1.070 g 14.8% 20
Arginine 1.300-2.410 g 30.4% 30
Aspartic acid 2.600-2.920 g 22.6% 20
Glycine 0.820-1.090 g 27.3% 30
Glutamic acid 3.200-4.440 g 28.1% 30
Proline 0.890-1.100 g 22.1% 20
Serine 1.200 g 14.5% 20
Tyrosine 0.610-0.830 g 24.0% 30
Cystine 0.230-0.330 g 15.6% 20



FATS AND FATTY ACIDS

 

Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually
Total fat content 1.53 g 1.5% 0
Content of unsaturated fatty acids 0.925-0.932 g 2.3% 5
Content of omega-3 unsaturated fatty acids 0.046-0.050 g 4.8% 5
Content of omega-6 unsaturated fatty acids 0.580 g 5.8% 5
Content of saturated fatty acids 0.236-0.240 g 1.0% 0

 

Unsaturated Fatty Acids

 

Acid Name Content, g per 100 g of product
Palmitoleic C 16:1 (omega-7) 0.002 g
Oleic C 18:1 (omega-9) 0.297-0.300 g
Linoleic C 18:2 (omega-6) 0.580 g
Linolenic C 18:3 (omega-3) 0.046-0.050 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) 0.0 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 0.004 g
Myristic C 14:0 0.002 g
Pentadecanoic 15:0 0.0 g
Palmitic C 16:0 0.200-0.204 g
Stearic C 18:0 0.030 g
Arachidic C 20:0 0.0 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 124.0 mg 222.5% 10010020
Campesterol 5.8 mg 10.5% 10
Beta-sitosterol 100.0 mg 250.0% 10010050
Stigmasterol 1.0 mg 2.9% 5
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 58.29-64.6 g 17.6% 20
Mono- and disaccharides 3.7-5.7 g 9.4% 10
Glucose 0.01 g 0.1% 0
Fructose 0.55 g 1.6% 0
Galactose 0.0 g 0.0% 0
Sucrose 5.1 g – –
Lactose 0.0 g 0.0% 0
Starch 6.0 g –  –
Maltose 0.0 g – –
Fiber 25.0 g 100.0% 100
Pectin 0.8 g 16.0% 20
PURINE BASES

 

Name Content, mass fraction per 100 g of product % of daily value
in figures visually
Total purine content 92.0 mg 73.3% 70

Units of measurement:
Piece (weight of one bean): 0.8-1.3 g
Tea glass: 175.0 g
Faceted glass: 220.0 g
Teaspoon: 7.0 g
Tablespoon: 20.0 g

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