Legumes • Deep Nutrition Analytics
Beans, navy, mature seeds, raw
Beans, navy, mature seeds, raw is a legumes providing 337 kcal per 100g serving, primarily fueled by carbohydrates (60.8g) for accessible carbohydrate energy. On the micronutrient spectrum, it provides a strong 93% DV of Copper (0.834 mg) per 100g. Despite a higher energy concentration (3.4 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 22.3 g
- Carbohydrates
- 60.8 g
- Fat
- 1.5 g
- Fiber
- 15.3 g
Carbohydrate Quality & Sustained Energy
Beans, navy, mature seeds, raw delivers 60.8g of carbohydrates balanced with 15.3g of fiber, yielding 45.5g 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 |
|---|---|
| Total Sugars | 3.9 g |
| Total lipid (fat) | 1.5 g |
| Fiber, total dietary | 15.3 g |
| Carbohydrate, by difference | 60.8 g |
| Energy | 337 kcal |
| Energy | 1410 kJ |
| Protein | 22.3 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.8 mg |
| Manganese | 1.4 mg |
| Magnesium | 175 mg |
| Phosphorus | 407 mg |
| Zinc | 3.6 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 2.5 µg |
| Vitamin E (alpha-tocopherol) | 0 mg |
| Vitamin B-6 | 0.4 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 5.5 mg |
| Magnesium, Mg | 175 mg |
| Phosphorus, P | 407 mg |
| Sodium, Na | 5 mg |
| Copper, Cu | 0.8 mg |
| Manganese, Mn | 1.4 mg |
| Calcium, Ca | 147 mg |
| Potassium, K | 1180 mg |
| Zinc, Zn | 3.6 mg |
| Selenium, Se | 11 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Galactose | 0.3 g |
| Ash | 3.3 g |
| Starch | 32.9 g |
| Tocopherol, delta | 0.2 mg |
| Thiamin | 0.8 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 364 µg |
| Tryptophan | 0.2 g |
| Threonine | 0.7 g |
| Methionine | 0.3 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 0.5 g |
| Alanine | 0.9 g |
| Glutamic acid | 3.1 g |
| Glycine | 0.8 g |
| Proline | 1.1 g |
| Tocopherol, gamma | 2 mg |
| Niacin | 2.2 mg |
| Pantothenic acid | 0.7 mg |
| Sucrose | 3.3 g |
| Glucose | 0.2 g |
| Water | 12.1 g |
| Isoleucine | 1 g |
| Leucine | 1.7 g |
| Lysine | 1.3 g |
| Cystine | 0.2 g |
| Valine | 1.2 g |
| Arginine | 1 g |
| Histidine | 0.5 g |
| Aspartic acid | 2.6 g |
| Serine | 1.2 g |
| Fatty acids, total monounsaturated | 0.1 g |
| Fatty acids, total polyunsaturated | 0.9 g |
| SFA 15:0 | 0 g |
| Folate, DFE | 364 µg |
| Betaine | 0.1 mg |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 0.1 g |
| PUFA 18:2 | 0.3 g |
| PUFA 18:3 | 0.5 g |
| MUFA 22:1 | 0 g |
| Choline, total | 87.4 mg |
| Folate, food | 364 µg |
| Fatty acids, total saturated | 0.2 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| SFA 17:0 | 0 g |
| MUFA 18:1 c | 0.1 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.5 g |
Nutritional Highlights & Outliers
Potassium Rich
Supplies 1180 mg of dietary potassium (25% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 5.5 mg of dietary iron (31% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Common serving sizes
- cup208 g
Compare Beans, navy, mature seeds, raw with Category Peers
Beans, kidney, red, mature seeds, raw vs Beans, navy, mature seeds, raw
Compared to Beans, kidney, red, mature seeds, raw, Beans, navy, mature seeds, raw has 1% more fiber and 0% higher calories per 100g.
Beans, navy, mature seeds, raw vs Beans, black turtle, mature seeds, raw
Compared to Beans, black turtle, mature seeds, raw, Beans, navy, mature seeds, raw has 1% less fiber and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Beans, navy, mature seeds, raw?
A standard 100-gram serving of Beans, navy, mature seeds, raw contains 337 calories (1410 kJ), alongside 22.3g of protein, 60.8g of carbohydrates, and 1.5g of fat.
In common serving sizes:- 208g (cup): ~701 kcal
Is Beans, navy, mature seeds, raw suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 45.5g of net carbs per 100g (60.8g total carbs minus 15.3g fiber), consuming Beans, navy, 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, navy, mature seeds, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Beans, navy, mature seeds, raw are:
- Copper: 0.834 mg (93% of your daily value)
- Manganese: 1.42 mg (62% of your daily value)
- Magnesium: 175 mg (42% 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 173745).