Beans: nutritional facts. Amount of calories per grams 347
% daily value
1) Total fat 1.2g 1%
2) Saturated fat 0.2g 1%
3) Cholesterol 0mg 0%
4) Sodium 12mg 0%
5) Potassium 1,393mg 39%
6) Total carbohydrates 63g 21%
7) Dietary fiber 16g 64%
8) Sugar 21lg
9) Protein 21l 42%
10) Vitamin c 10%
11) Iron 28%
12) Vitamin b-6 25%
13) Magnesium 44% Calcium 11%
14) Vitamin d 0%
15) Cobalamin 0%
Beans are a rich source of fibre and vitamin b, a good replacement for meat as a source of vegetarian protein. Beans reduce cholesterol, decreasing blood sugar levels and increasing healthy gut bacteria
A) Chickpeas: great source of fiber and protein beans and legumes such as chickpeas can help reduce weight, risk factors for heart disease and potentially even the risk of cancer especially when the replace red meat in the diet.one cup (164 grams) of cooked chickpeas contains roughly
Calories: 269
Fiber: 12.5gm
Protein: 14.5gm
Fdate (vit.b9):71% of the rdi
Manganese: 84% of the rdi
Iron: 26% of the rdi
Copper: 29% of the rdi
A study of 19 women, those who ate a meal containing 50gms of chickpea-had significant lower blood sugar an insulin levels than those who ate the same white bread.
B) lentiles :are great source of vegetarian protein and can be great additions to soups and stews.
One cup of lentiles
Calories: 230
Fiber: 15.5gm of the rdi
Protein: 17.9grams
Foliates (vitamin b5): 90% of the rdi
Manganese: 49% of the rdi
Copper: 29% of the rdi
Thiamine (vitamin b):22% of the rdi
C) Peas: they are a great source of fiber and protein which can be used as a supplement. Reduces belly fat
calories: 215
Fiber: 13.6
Manganese: 22%
Protein: 13.4
Foliate (vitamin b9):23%
Thiamine
D) Kidney beans: Reduces weight, lowers blood sugar level, reduces the risk factors of diabetes and metabolic syndrome.
E) Black beans: are a great source of fiber, protein and folate they are stable food.
Soybeans: high levels of antioxidants called so flavours, reduces risk of cancer, in addition to calcium and vitamin d significantly reduce the loss of bone density that occurs at menopause helps reduce a number of risk factors for heart disease including blood pressure and blood cholesterol.
Beans can be consumed in different relish forms –beans pottage, beans and stew, which can be eaten with different other foods such as plantain, bread, garri sprinkled on it , corn flour (aadun),beans as Puddy (MoiMoi), beans as soup (gbegiri).
Pealed beans on request.
All our beans are well picked stone free.
Moi-moi available on request with desired relish.

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