Which Bean to Pick?

12 Legumes & Vitamins

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Legumes and Vitamin A (per 28 grams or 1oz; cooked)

Legumes Vitamin A (IU)

Edamame (Green Soybeans)

Peas, Green

Green Beans

Soy Beans (Soy Nuts or Soya Beans)Chickpeas (Garbanzo or Ceci Beans)Black-Eyed Peas (Cowpeas)

Fava Beans (Broad Beans)

Lentils

Adzuki Beans (Field Peas or Red Beans)

Black Beans

Lima Beans (Madagascar Beans)

Red Kidney Beans

-

224

196

43.7

7.6

4.2

4.2

2.2

1.7

1.7

0

0

Edamame

Peas, Green

Green Beans

Soy Beans

Chickpeas

Black-Eyed Peas

Fava Beans

Lentils

Adzuki Beans

Black Beans

Lima Beans

Red Kidney Beans

0 62.5 125.0 187.5 250.0

Vitamin A (IU)

Source:http://nutritiondata.com December 2015www.thineatingdessert.com

Legumes and Vitamin B3 (Niacin) (per 28 grams or 1oz; cooked)

Legumes Vitamin B3 (mg)

Peas, Green

Soy Beans (Soy Nuts or Soya Beans)

Edamame (Green Soybeans)

Lentils

Adzuki Beans (Field Peas or Red Beans)

Fava Beans (Broad Beans)

Red Kidney Beans

Green Beans

Black Beans

Black-Eyed Peas (Cowpeas)

Chickpeas (Garbanzo or Ceci Beans)

Lima Beans (Madagascar Beans)

0.6

0.4

0.3

0.3

0.2

0.2

0.2

0.2

0.1

0.1

0.1

0.1

Peas, Green

Soy Beans

Edamame

Lentils

Adzuki Beans

Fava Beans

Red Kidney Beans

Green Beans

Black Beans

Black-Eyed Peas

Chickpeas

Lima Beans

0 0.15 0.30 0.45 0.60

Vitamin B3 - Niacin (mg)

Source:http://nutritiondata.com December 2015www.thineatingdessert.com

To Learn About Beans & Folate Vitamin C Vitamin K

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Which Bean to Pick – 12 Legumes and Vitamins

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