Legumes • Deep Nutrition Analytics
Beans, cranberry (roman), mature seeds, raw
Beans, cranberry (roman), mature seeds, raw is a legumes providing 335 kcal per 100g serving, primarily fueled by carbohydrates (60g) for accessible carbohydrate energy. On the micronutrient spectrum, it provides a strong 88% DV of Copper (0.794 mg) per 100g. A higher calorie density (3.4 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 23 g
- Carbohydrates
- 60 g
- Fat
- 1.2 g
- Fiber
- 24.7 g
Carbohydrate Quality & Sustained Energy
Beans, cranberry (roman), mature seeds, raw delivers 60g of carbohydrates balanced with 24.7g of fiber, yielding 35.3g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 1400 kJ |
| Fiber, total dietary | 24.7 g |
| Total lipid (fat) | 1.2 g |
| Carbohydrate, by difference | 60 g |
| Energy | 335 kcal |
| Protein | 23 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.8 mg |
| Manganese | 0.9 mg |
| Magnesium | 156 mg |
| Zinc | 3.6 mg |
| Phosphorus | 372 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.3 mg |
| Vitamin A, IU | 2 IU |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Potassium, K | 1330 mg |
| Zinc, Zn | 3.6 mg |
| Calcium, Ca | 127 mg |
| Phosphorus, P | 372 mg |
| Sodium, Na | 6 mg |
| Copper, Cu | 0.8 mg |
| Manganese, Mn | 0.9 mg |
| Iron, Fe | 5 mg |
| Magnesium, Mg | 156 mg |
| Selenium, Se | 12.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 604 µg |
| Niacin | 1.5 mg |
| Pantothenic acid | 0.7 mg |
| Isoleucine | 1 g |
| Leucine | 1.8 g |
| Lysine | 1.6 g |
| Cystine | 0.3 g |
| Valine | 1.2 g |
| Arginine | 1.4 g |
| Histidine | 0.6 g |
| Aspartic acid | 2.8 g |
| Serine | 1.3 g |
| SFA 16:0 | 0.3 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.1 g |
| PUFA 18:2 | 0.3 g |
| PUFA 18:3 | 0.2 g |
| Fatty acids, total monounsaturated | 0.1 g |
| Fatty acids, total polyunsaturated | 0.5 g |
| Water | 12.4 g |
| Thiamin | 0.7 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 604 µg |
| Folate, food | 604 µg |
| Tryptophan | 0.3 g |
| Threonine | 1 g |
| Methionine | 0.3 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 0.6 g |
| Alanine | 1 g |
| Glutamic acid | 3.5 g |
| Glycine | 0.9 g |
| Proline | 1 g |
| Fatty acids, total saturated | 0.3 g |
| SFA 14:0 | 0 g |
| Ash | 3.3 g |
Nutritional Highlights & Outliers
Potassium Rich
Supplies 1330 mg of dietary potassium (28% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 5 mg of dietary iron (28% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Common serving sizes
- cup195 g
Compare Beans, cranberry (roman), mature seeds, raw with Category Peers
Beans, cranberry (roman), mature seeds, raw vs Beans, kidney, all types, mature seeds, raw
Compared to Beans, kidney, all types, mature seeds, raw, Beans, cranberry (roman), mature seeds, raw has 1% less fiber and 1% higher calories per 100g.
Beans, small white, mature seeds, raw vs Beans, cranberry (roman), mature seeds, raw
Compared to Beans, small white, mature seeds, raw, Beans, cranberry (roman), mature seeds, raw has 1% less fiber and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Beans, cranberry (roman), mature seeds, raw?
A standard 100-gram serving of Beans, cranberry (roman), mature seeds, raw contains 335 calories (1402 kJ), alongside 23g of protein, 60g of carbohydrates, and 1.2g of fat.
In common serving sizes:- 195g (cup): ~653 kcal
Is Beans, cranberry (roman), mature seeds, raw suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 35.3g of net carbs per 100g (60g total carbs minus 24.7g fiber), consuming Beans, cranberry (roman), mature seeds, raw will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Beans, cranberry (roman), mature seeds, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Beans, cranberry (roman), mature seeds, raw are:
- Copper: 0.794 mg (88% of your daily value)
- Manganese: 0.92 mg (40% of your daily value)
- Magnesium: 156 mg (37% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 175189).