Garbanzo Beans

Nutritional Values for 100 Grams of food.

174 lbs
Male

138 lbs
Female

Garbanzo Beans

Unit

Amount

RDA

RDA

Food energy

KCal:

364.000

2900

2200

Protein

Gms:

19.300

63

50

Total lipid (fat)

Gms:

6.040

100

78

Carbohydrate, by diff.

Gms:

60.660

470

366

Total saturated fat

Gms:

0.626

33

25

Ttl monounsaturated fat

Gms:

1.358

   

Ttl polyunsaturated fat

Gms:

2.694

   

Cholesterol

Mg :

0.000

300

300

Sodium

Mg :

24.000

388

388

Total dietary fiber

Gms:

17.400

25

25

Vitamin A

Re :

7.000

1000

800

Vitamin A

IU :

67.000

   

Ascorbic acid

Mg :

4.000

60

60

Thiamin

Mg :

0.477

1.2

1.1

Riboflavin

Mg :

0.212

1.7

1.3

Niacin

Mg :

1.541

20

15

Vitamin B6

Mg :

0.535

2

1.6

Folacin

Mcg:

556.600

200

180

Vitamin B12

Mcg:

0.000

6

6

Potassium

Mg :

875.000

2000

2000

Calcium

Mg :

105.000

1000

1000

Phosphorus

Mg :

366.000

800

800

Magnesium

Mg :

115.000

400

330

Iron

Mg :

6.240

10

18

Zinc

Mg :

3.430

15

12

Pantothenic acid

Mg :

1.588

10

10

Copper

Mg :

0.847

2

2

Manganese

Mg :

2.204

3.5

3.5

Ash

Gms:

2.480

   

Water

Gms:

11.530

   

Food energy

KJ :

1525.000

   

Lauric acid (12:0)

Gms:

     

Myristic acid (14:0)

Gms:

0.009

   

Palmitic acid (16:0)

Gms:

0.501

   

Palmitoleic acid (16:1)

Gms:

0.012

   

Stearic acid (18:0)

Gms:

0.085

   

Oleic acid (18:1)

Gms:

1.346

   

Linoleic acid (18:2/n6)

Gms:

2.593

3.0

2.5

Linolenic acid (18:3/n3

)Gms:

0.101

2.0

1.6

Gadoleic acid (20:1)

Gms:

     

Docosenoic acid (22:1)

Gms:

     

Phytosterols

Mg :

35.000

   

Histidine

Gms:

0.531

0.95

0.76

Isoleucine

Gms:

0.828

1.10

0.63

Leucine

Gms:

1.374

1.00

0.88

Lysine

Gms:

1.291

0.84

0.76

Methionine

Gms:

0.253

   

Cystine

Gms:

0.259

   

Methionine+Cystine

Gms:

0.512

1.00

0.82

Phenylalanine

Gms:

1.034

   

Tyrosine

Gms:

0.479

   

Phenylalanine+Tyrosine

Gms:

1.513

1.11

0.88

Threonine

Gms:

0.716

0.55

0.88

Tryptophan

Gms:

0.185

0.50

0.40

Valine

Gms:

0.809

0.85

0.63

Arginine

Gms:

1.819

   

Alanine

Gms:

0.828

   

Aspartic acid

Gms:

2.270

   

Glutamic acid

Gms:

3.375

   

Glycine

Gms:

0.803

   

Proline

Gms:

0.797

   

Serine

Gms:

0.973

   
 
Ingredients: garbanzo beans
Net wt. 80 oz. Case weight (6 #10 cans) 30 lb.
Serving size: 1\2 cup cooked (43 g dry)
Servings per container: 53


Directions: For soaking overnight, cover each cup of beans with 3 cups of water and let stand overnight or 12 hours. For quicker results, add dry beans to boiling water, boil 2 minutes and let stand for 1 hour. In cooking, use same water. Cover and simmer slowly in water until beans are tender, about 2 hours. Add more water if necessary. Season with salt and pepper. Use in bean salads or especially good for sprouting.
Nutritional Facts per serving:
    Calories    Calories from fat 
                            %Daily Values*

    Fat 1 g                   1%
     Sat fat 0 g
    Protein 6 g              17%
    Total Carbohydrates 17 g  6%
     Dietary Fiber 
    Cholesterol 0 mg          0%
    Sodium 3 g 
    Calcium                   4%
    Iron                     10%
    Vitamin A                 0%
    Vitamin C                 0%

*Percent Daily Values are based on a 2000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs:
Total Fat less than 65 g
Sat Fat less than 20 g
Cholesterol less than 300 mg
Sodium less than 2400 mg
Total Carbohydrates 300 g
Dietary Fiber 25 g


Calories per gram
Fat 9 Carbohydrates 4 Protein 4


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