Iron in Mothbeans, mature seeds, raw

10.8 mg

136% of the RDA for adult men (8 mg) , 60% of the RDA for adult women (18 mg) · UL: 45 mg

Also high in Magnesium > 99% Folate > 99% Potassium > 98% Full food profile

All tracked nutrients in this food

Nutrient Per 100g Percentile
Macronutrients
Carbohydrate 61.5 g
> 83%
Protein 22.9 g
> 81%
Vitamins
Folate 649.0 µg
> 99%
Pantothenic Acid (B5) 1.5 mg
> 95%
Thiamine (B1) 0.6 mg
> 92%
Vitamin B6 0.4 mg
> 73%
Niacin (B3) 5.3 mg
> 55%
Vitamin C 4.0 mg
> 50%
Minerals
Magnesium 381.0 mg
> 99%
Potassium 1191.0 mg
> 98%
Phosphorus 489.0 mg
> 96%
Copper 0.7 mg
> 95%
Manganese 1.8 mg
> 95%
Calcium 150.0 mg
> 89%
Zinc 1.9 mg
> 63%
Amino Acids
Phenylalanine 1.0 g
> 79%
Isoleucine 1.1 g
> 78%
Histidine 0.8 g
> 75%
Leucine 1.5 g
> 59%
Lysine 1.2 g
> 52%

Top sources of Iron

Spices, thyme, dried 123.6 mg Spices, basil, dried 89.8 mg Spearmint, dried 87.5 mg Spices, marjoram, dried 82.7 mg Whale, beluga, meat, dried (Alaska Native) 72.3 mg Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 67.7 mg Babyfood, cereal, oatmeal, with honey, dry 67.2 mg Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry 66.4 mg Spices, cumin seed 66.4 mg Babyfood, cereal, oatmeal, dry fortified 64.1 mg
See full Iron rankings Legumes rankings
Iron in foods Mothbeans, mature seeds, raw Per 100g · USDA FoodData Central