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Nutritional Info: Adzuki beans (raw)

The official USDA name for this food is "Beans, adzuki, mature seeds, raw" with USDA reference number: 16001
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Adzuki beans (raw)

Nutrition Facts

Serving Size: 1 cup (197g or 6.9 oz)
 

Amount Per Serving

 

Calories

648
Calories from Fat 9
 

% Daily Value*

 

Total Fat

1g
2%
 
Saturated Fat 0g2%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

10mg
0%
 

Total Carbohydrate

124g
41%
 
Dietary Fiber 25g100%
 
Sugars 0g
 

Protein

39g
 
Vitamin A1% · Vitamin C0%
 
Calcium13% · Iron55%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Adzuki Bean jelly
Adzuki Bean jelly

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Calories

Calories

Serving Size: 1 cup (197g or 6.9 oz)
kcal*kjoules*RDI%
 
Total Calories648 kcal2712 kJ32%
 
from Carbs504.3 kcal2110.1 kJ
 
from Fat8.7 kcal36.56 kJ
 
from Protein135.8 kcal568.31 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 197 grams of Adzuki beans (raw)


Vitamin Content

Vitamin Content

Serving Size: 1 cup (197g or 6.9 oz)
AmountRDI%
 
Vitamin A 33.49 IU 1%
 
Vitamin B6 0.69147 mg 35%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added ~
 
Vitamin C 0 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) ~
 
Vitamin E, Added ~
 
Vitamin K ~
 
Thiamin 0.89635 mg 60%
 
Riboflavin 0.4334 mg 25%
 
Niacin 5.1811 mg 26%
 
Pantothenic Acid 2.89787 mg 29%
 
Folate 1225.34 mcg 306%
 
Folate, Food 1225.34 mcg 306%
 
Folate, DFE 1225.34 mcg DFE 306%
 
Choline ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 197g (6.95 oz) of Adzuki beans (raw) contains. Vitamin RDI for 197 grams of Adzuki beans (raw)


Mineral Content

Mineral Content

Serving Size: 1 cup (197g or 6.9 oz)
AmountRDI%
 
Calcium 130.02 mg 13%
 
Iron 9.8106 mg 55%
 
Magnesium 250.19 mg 63%
 
Phosphorus 750.57 mg 75%
 
Potassium 2470.38 mg 53%
 
Sodium 9.85 mg 0%
 
Zinc 9.9288 mg 66%
 
Copper 2.15518 mg 108%
 
Manganese 3.4081 mg 170%
 
Selenium 6.107 mcg 9%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 197g (6.95 oz) of Adzuki beans (raw) contains. Mineral RDI for 197 grams of Adzuki beans (raw)


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 cup (197g or 6.9 oz)
AmountRDI%*
 
Protein39.1439g78%
 

Essential Aminos

 
Histidine1.03228 g147%
 
Isoleucine1.55827 g111%
 
Leucine3.28596 g120%
 
Lysine2.94909 g140%
 
Methionine0.4137 g
 
Phenylalanine2.07244 g
 
Threonine1.32778 g126%
 
Tryptophan0.37627 g134%
 
Valine2.01531 g111%
 

Non-essential Aminos

 
Arginine2.52948 g
 
Alanine2.2852 g
 
Aspartate4.63935 g
 
Cystine0.36248 g
 
Glutamate6.10503 g
 
Glycine1.48932 g
 
Hydroxyproline
 
Proline1.72178 g
 
Serine1.92272 g
 
Tyrosine1.16427 g
 
Methionine + Cystine† 0.77618 g 74
 
Phenylalanine + Tyrosine† 3.23671 g 308
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Adzuki beans (raw) is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 197g (6.95 oz) of Adzuki beans (raw). The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 197g (6.95 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 197 grams of Adzuki beans (raw)


Carbohydrate Content

Carbohydrates

Serving Size: 1 cup (197g or 6.9 oz)
AmountRDI%
 
Total Carbohydrates123.913g41%
 
Dietary Fiber25.019g100%
 
Starch~
 
Sugars~
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.
197g (6.95 oz) grams of Adzuki beans (raw) contains 123.913 grams of carbohydrates which is 41% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 197 grams of Adzuki beans (raw) contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup (197g or 6.9 oz)
AmountRDI%
 
Total Fat1.0441g2%
 
Total Omega-3 Fatty Acids0g
 
Total Omega-6 Fatty Acids0.22261g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.37627g2%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]~
 
Capric Acid   [Decanoic Acid]~
 
Caproic Acid   [Hexanoic Acid]~
 
Caprylic Acid   [Octanoic Acid]~
 
Lauric Acid   [Dodecanoic Acid]~
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]~
 
Palmitic Acid   [Hexadecanoic Acid]~
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]~
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

~
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]~
 
Gadoleic Acid   [Eicosenoic Acid]~
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.0985g
 
Palmitoleic Acid   [Hexadecenoic Acid]~
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

~
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]~
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]~
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]~
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.22261g
 
Linolenic Acid   [Octadecatrienoic Acid]~
 
Parinaric Acid   [Octadecatetraenoic Acid]~
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]~
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Adzuki beans (raw) in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 197 grams of Adzuki beans (raw)
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 cup (197g or 6.9 oz)
Amount
 
Alcohol~
 
Water26.4768g
 
Ash6.4222g
 
Caffeine~
 
Theobromine~
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Adzuki beans (raw):

Adzuki beans (raw) is an excellent source of Vitamin B6, Thiamin, Riboflavin, Niacin, Pantothenic Acid, Folate, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper, Manganese, Protein and Fiber. This means that the food contains 20% or more of your RDI for these nutrients.

Adzuki beans (raw) is a good source of Calcium. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 0
Athletic Diet - Low Fat, High Protein and Carbs 96
Low Fat Diet (e.g. Jenny Craig) 95
Low Carb Diet (e.g. Atkins Diet) 0
Low Cholesterol Diet 90
Low Sodium Diet 95
Low Glycemic Index Diet (e.g. South Beach Diet) 36
Low Protein Diet 0
Horizontal bar chart


How long will it take to burn 648 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 648 calories contained in 197g (6.95 oz)g of Adzuki beans (raw). The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 648 calories
Stretching3 hours 36 mins(180 cal/hr)
Walking (3.5 mph)2 hours 19 mins(280 cal/hr)
Bicycling (<10 mph)2 hours 14 mins(290 cal/hr)
Dancing1 hour 58 mins(330 cal/hr)
Light gardening/yard work1 hour 58 mins(330 cal/hr)
Golf (walking and carrying clubs)1 hour 58 mins(330 cal/hr)
Hiking1 hour 45 mins(370 cal/hr)
Amount of Vigorous exercise to burn 648 calories
Weight lifting (vigorous effort)1 hour 28 mins(440 cal/hr)
Heavy yard work (chopping wood)1 hour 28 mins(440 cal/hr)
Basketball (vigorous)1 hour 28 mins(440 cal/hr)
Walking (4.5 mph)1 hour 25 mins(460 cal/hr)
Aerobics1 hour 21 mins(480 cal/hr)
Swimming (slow freestyle laps)1 hour 16 mins(510 cal/hr)
Running/jogging (5 mph)1 hour 6 mins(590 cal/hr)
Bicycling (>10 mph)1 hour 6 mins(590 cal/hr)
Exercise profile for 197g (6.95 oz) of Adzuki beans (raw)

How to cite this food as a source in academic or research papers

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Beans, adzuki, mature seeds, raw" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 2 Aug 2014 http://skipthepie.org/legumes-and-legume-products/beans-adzuki-mature-seeds-raw/

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Small white beans (boiled with salt) Small white beans (boiled without salt) Small white beans (raw)
Soy flour, defatted Soy flour, defatted, crude protein basis (N x 6.25) Soy flour, full-fat, raw
Soy flour, full-fat, raw, crude protein basis (N x 6.25) Soy flour, full-fat, roasted Soy flour, full-fat, roasted, crude protein basis (N x 6.25)
Soy flour, low-fat Soy flour, low-fat, crude protein basis (N x 6.25) Soy meal, defatted, raw
Soy meal, defatted, raw, crude protein basis (N x 6.25) Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash Soy protein concentrate, produced by acid wash
Soy protein concentrate, produced by alcohol extraction Soy protein isolate Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus
Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO Soy protein isolate, potassium type Soy protein isolate, potassium type, crude protein basis
Soy sauce made from hydrolyzed vegetable protein Soy sauce made from soy (tamari) Soy sauce made from soy and wheat (shoyu)
Soy sauce made from soy and wheat (shoyu), low sodium Soybean, curd cheese Soybeans, mature cooked, boiled, without salt
Soybeans, mature seeds, cooked, boiled, with salt Soybeans, mature seeds, dry roasted Soybeans, mature seeds, raw
Soybeans, mature seeds, roasted, no salt added Soybeans, mature seeds, roasted, salted Soymilk (All flavors), enhanced
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D Soymilk (all flavors), nonfat, with added calcium, vitamins A and D Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D Soymilk, chocolate, nonfat, with added calcium, vitamins A and D Soymilk, chocolate, unfortified
Soymilk, chocolate, with added calcium, vitamins A and D Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D Soymilk, original and vanilla, light, with added calcium, vitamins A and D
Soymilk, original and vanilla, unfortified Soymilk, original and vanilla, with added calcium, vitamins A and D Tempeh
Tempeh, cooked Tofu yogurt Tofu, dried-frozen (koyadofu)
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate Tofu, extra firm, prepared with nigari Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, fried Tofu, fried, prepared with calcium sulfate Tofu, hard, prepared with nigari
Tofu, okara Tofu, raw, firm, prepared with calcium sulfate Tofu, raw, regular, prepared with calcium sulfate
Tofu, salted and fermented (fuyu) Tofu, salted and fermented (fuyu), prepared with calcium sulfate Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
USDA Commodity, Peanut Butter, smooth Vegetarian Bacon Vegetarian Bacon Bits
Vegetarian baked beans Vegetarian fillets Vegetarian meatloaf or patties
Vegetarian stew Veggie burgers or soyburgers, unprepared Vermicelli, made from soy
Vitasoy USA, Nasoya Lite Firm Tofu Vitasoy USA, Organic Nasoya Extra Firm Tofu Vitasoy USA, Organic Nasoya Firm Tofu
Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu Vitasoy USA, Vitasoy Light Vanilla Soymilk Vitasoy USA, Vitasoy Organic Creamy Original Soymilk
Vitasoy USA, Vitasoy Orgnaic Classic Original Soymilk WORTHINGTON Chic-Ketts, frozen, unprepared WORTHINGTON Chili, canned, unprepared
WORTHINGTON Choplets, canned, unprepared WORTHINGTON Diced Chik, canned, unprepared WORTHINGTON Dinner Roast, frozen, unprepared
WORTHINGTON FriChik Original, canned, unprepared WORTHINGTON FriPats, frozen, unprepared WORTHINGTON Leanies, frozen, unprepared
WORTHINGTON Low Fat Fri Chik, canned, unprepared WORTHINGTON Low Fat Veja-Links, canned, unprepared WORTHINGTON Meatless Chicken Roll, frozen, unprepared
WORTHINGTON Meatless Corned Beef Roll, frozen, unprepared WORTHINGTON Multigrain Cutlets, canned, unprepared WORTHINGTON Prime Stakes, canned, unprepared
WORTHINGTON Prosage Links, frozen, unprepared WORTHINGTON Prosage Roll, frozen, unprepared WORTHINGTON Saucettes, canned, unprepared
WORTHINGTON Smoked Turkey Roll, frozen, unprepared WORTHINGTON Stakelets, frozen, unprepared WORTHINGTON Stripples, frozen, unprepared
WORTHINGTON Super Links, canned, unprepared WORTHINGTON Vegetable Skallops, canned, unprepared WORTHINGTON Vegetable Steaks, canned, unprepared
WORTHINGTON Vegetarian Burger, canned, unprepared WORTHINGTON Veja-Links, canned, unprepared WORTHINGTON Wham (roll), frozen, unprepared
White beans (boiled with salt) White beans (boiled without salt) White beans (canned)
White beans (raw) Winged beans, mature seeds, cooked, boiled, with salt Winged beans, mature seeds, cooked, boiled, without salt
Winged beans, mature seeds, raw Yardlong beans, mature seeds, cooked, boiled, with salt Yardlong beans, mature seeds, cooked, boiled, without salt
Yardlong beans, mature seeds, raw Yellow beans (boiled with salt) Yellow beans (boiled without salt)
Yellow beans (raw)




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