What are whole grains and foods anyway? Any food in it’s raw, unrefined form. This includes all the grains, beans, vegetables and meat. There are many reasons why we should get back to our roots for successful eating. Some of them include:

Nutrition:
It seems the more we process our foods, the less nutrition remains in them. A whole book could be written on this subject. One of the more interesting things about seeds is they contain, in general, the necessary nutrients to make them digestible and healthy for our bodies. This same idea can be repeated over and over again with the refined foods we eat. Our bodies need many nutrients to metabolize food correctly. And they are almost in every case found in whole foods before processing. Yet we as a society take the nutrients out to make them more palatable or easier to prepare.

Expense:
Probably the greatest reason I like whole grains and foods is because of the cost. Whether we are talking about everyday eating or long term storage for a rainy day, we can eat for a very small fraction of the cost if we are using whole foods. Instead of spending dollars for every meal, we need only spend pennies. This is true for foods purchased in the grocery store or long term storage foods. Looking specifically at the long term storage foods, for example, although freeze-dried food is extremely convenient and a good idea to have around for emergencies, whole grains and legumes only cost 3 to 6 percent of typically priced freeze dried goods. Military MRE’s (Meal, Ready to Eat) cost about the same but weigh more, and take up more storage space. Simply put, for the average person wishing to put away several months of food, the expense of processed foods quickly puts them out of reach.

Storage Life:
Whole grains and legumes, if properly stored, can last for many years. Compare this to the short days of storage life for perishable goods at the grocery store or the 1 or 2 years of life of wet canned goods. This alone makes whole grains and legumes very attractive for long term food needs.

Storage Space Required:
You probably can’t find a more compressed source of nutrition than whole grains and legumes. This is very important as many of us have limited storage space. For example, it would take 88 cubic feet of storage space to store a year supply of MRE’s for one person for a year. (No one would want to eat MRE’s for a year. This is shown for comparison purposes only.) Using whole grains and legumes and powdered dairy products, it would require only 16 cubic feet per person/year.

It is a generally understood fact that several nutrients are removed from grains as they are refined into flours. I did a nutritional study from information compiled by the USDA and downloaded from fatfree.com to see if this was so and found the following:
Refined Flour Made from Wheat
Refined Meals Made from Corn
Triticale and Buckwheat Flour
The Nutritional Charts
References

Refined Flour Made from Wheat

Most refined flours made from wheat are fortified. Let’s take a look at the nutritional content of fortified flours

Summary:
In the flour refinement process, except for the carbohydrates, most of the nutrients are removed. To give us confidence in their products, it is sold as fortified flour. Yet the refined flour we buy, except for the few nutrients they choose to fortify, has far fewer nutrients than the wheat it was born from. When we eat white flour, we are eating a nutrient poor food that happens to be fortified in some areas. It is questionable that the nutrients they do fortify are as natural or health promoting as the nutrients they took out of the wheat during the refinement process.

Refined Meals Made from Corn

Cornmeal fares much better during the refinement process than flour made from wheat. As it is less refined than wheat flour, most of the nutrients have been left in:

Summary:
Cornmeal isn’t harmed significantly by the refinement process and is still a healthy food. Probably the biggest drawback to cornmeal, however, isn’t what has been taken out, but rather what has been left in: the oleic acid (18:1) and linoleic acid (18:2/n6). These are fats, of which linoleic acid is especially good for us and is one of the two essential fatty acids we must get from our diets. Cornmeal contains by weight 2 and1/2% of these two fats. So how can eating an oil that is so good for us be bad? Nothing if the corn has been freshly ground. However, these fatty acids oxidize and go rancid rather quickly and are less than nutritious when eaten rancid. The rancidity also destroys the flavor of the meal. Grind your corn fresh and you will be surprised at how delicious it is compared to the cornmeal pulled from the grocery shelves.

Triticale and Buckwheat Flour

Both of these flours have not been significantly harmed by the refinement process and retain 85-100% of the nutrients found in the seed they were made from.

Rye flour didn’t manage so well.

The Nutritional Charts

Below you will find abbreviated nutritional data for white flour, cornmeal, triticale, buckwheat and rye flour. In each table the nutritional content of the flour or meal has been compared to the whole grains they came from and are displayed as a percentage of the nutritional content of the whole grain. For example, the first row and column in the white flour table shows white unenriched flour contains 111.3 percent of the calories found in wheat. Be aware, the flour has been fortified with a nutrient any time you find a number well over 100 percent. If you find these tables interesting, all the numbers used to calculate this data can be downloaded in spreadsheet text and comma format. You should be able to import this csv file into any spreadsheet. (8K zip file)

Nutritional Percentage of Different Refined Wheat Flours Compared to Hard Red Winter Wheat

Nutritional Percentage of Cornmeals Compared to Yellow Dent Corn

Nutritional Percentage of Triticale, Buckwheat & Rye Flour Compared to the Whole Grains They Came From

References:
1: All data was computed from USDA data downloaded from fatfree.com
2: Data not applicatable because the whole grains the flour came from contains none of this nutrient

It is relatively easy to get many of your vitamins from sprouts. The following chart averages the vitamin content of 8 different kinds of sprouts.

Understanding the above Chart
Column 2 – Lists how many more times the nutrient is found in sprouts than in the seeds they grew from
Column 4 – Lists the RDA percent of the amount in column 3

You will notice from the above table
Vitamin A – Even though sprouts have over 5 times the vitamin A of the seeds they came from, there is such a small amount of the vitamin that 100gm of sprouts doesn’t even give 4 percent of the RDA
Vitamin C and the B vitamins thiamin and folacin – It is relatively easy to get these vitamins from sprouts. Continue to read below to see which sprouts are especially high in these vitamins
The B Vitamins riboflavin, niacin and Vitamin B6 – Although they are found in sprouts, these vitamins aren’t as easy to get. If we were to get a full RDA of these vitamins from sprouts, we would have to eat about a kilogram, or 2.2 pounds, something I don’t expect we are likely to do. See the table below for the sprouts that are higher in these areas
There is no Vitamin B12 in sprouts or any other plant, for that matter
The following table includes 100 grams each of 9 different sprouts with the chief vitamins found in them. The RDAs have all been color coded dark red to make the table a little less confusing. The amount of dry beans required to make 100gm of sprouts has been approximated and is colored dark blue. The RDA percentage of the vitamin content of dry beans is given here to help you make a quick comparison of the increase of vitamins in the sprouts VS the seeds they came from. Look below the following table for other general comments.

Vitamin and RDA content of Sprouts

                            Vit  Vit          Ribo-            Vit         Cal
 100 Grams of Sprouts        A    C  Thiamin  flavin  Niacin   B6  Folacin      Protein
                             Re   Mg    Mg      Mg      Mg     Mg    Mcg   KCal   Gms 
                  Male RDA 1000|  60 |  1.2 |   1.7 |  20  |   2   | 200 |2900|  63  |
                  -------- | - |  -  |  --  |  ---  |  --  |  ---  | --  | -- |  --  |
        Alfalfa Sprouts Raw| 16| 8.2 | 0.076|  0.126| 0.481|  0.034|  36 | 29 |  3.99|
                      % RDA| 2%| 14% |  6%  |    7% |   2% |    2% | 18% |  1%|   6% |
                           |   |     |      |       |      |       |     |    |      |
    Radish Seed Sprouts Raw| 39| 28.9| 0.102|  0.103|  2.85|  0.285| 94.7|  43|   3.8|
                      % RDA| 4%| 48% |  7%  |    6% |  15% |   14% | 47% |  2%|   6% |
                           |   |     |      |       |      |       |     |    |      |
Sprouts Kidney Beans Cooked| 0 | 35.6|  0.36|   0.27|  3.02|  0.093| 47.4|  33|   4.7|
                      % RDA| 0%| 59% |  24% |   16% |  16% |    5% | 24% |  1%|   8% |
   Sprouts Kidney Beans Raw| 0 | 38.7|  0.37|   0.25|  2.92|  0.085| 58.9|  29|   4.2|
                      % RDA| 0%| 65% |  31% |   15% |  15% |    4% | 29% |  1%|   7% |
10gm Dry Kidney Beans % RDA| 0%|  1% |   4% |    1% |   1% |    2% | 20% |  1%|   4% |
                           |   |     |      |       |      |       |     |    |      |
        Sprouts Lentils Raw| 5 | 16.5| 0.228|  0.128| 1.128|  0.19 | 99.9| 106|  8.96|
                      % RDA| 1%| 28% |  19% |    8% |   6% |   10% | 50% |  4%|  14% |
     15gm Dry Lentils % RDA| 0%|  1% |   4% |    1% |   1% |    2% | 19% |  1%|   4% |

                            Vit  Vit          Ribo-            Vit         Cal
                             A    C  Thiamin  flavin Niacin    B6  Folacin     Protein
  Sprouts Mung Beans Cooked| 1 | 11.4|  0.05|  0.102| 0.817|  0.054| 29.3|  21|  2.00|
                      % RDA| 0%| 19% |   3% |    6% |   4% |    3% | 15% |  1%|   3% |
     Sprouts Mung Beans Raw| 2 | 13.2| 0.084|  0.124| 0.749|  0.088| 60.8|  30|  3.04|
                      % RDA| 0%| 22% |   7% |    7% |   4% |    4% | 30% |  1%|   5% |
  10gm Dry Mung Beans % RDA| 0%|  1% |   5% |    1% |   1% |    2% | 31% |  1%|   4% |
                           |   |     |      |       |      |       |     |    |      |
      Sprouts Green Pea Raw| 17| 10.4| 0.225|  0.155| 3.088|  0.265| 144 | 128|   8.8|
                      % RDA| 2%| 17% |  19% |    9% |   15%|   13% | 72% |  4%|   14%|
  16gm Dry Green Peas % RDA| 0%|  0% |  10% |    2% |   2% |    1% | 22% |  2%|   6% |
                           |   |     |      |       |      |       |     |    |      |
    Sprouts Pinto Beans Raw| 0 | 21.7|  0.23|  0.175|  2.28|  0.171| 118 |  62|  5.25|
                      % RDA| 0%| 36% |  19% |   10% |   11%|    9% | 59% |  2%|   8% |
 12gm Dry Pinto Beans % RDA| 0%|  1% |   6% |    2% |   1% |    3% | 30% |  1%|   4% |
                           |   |     |      |       |      |       |     |    |      |
   Sprouts Soy Beans Cooked| 1 | 8.3 | 0.205|  0.053| 1.092|  0.105| 80  |  81|  8.47|
                      % RDA| 0%| 14% |  17% |    3% |   5% |    5% | 40% |  3%|   13%|
      Sprouts Soy Beans Raw| 1 | 15.3|  0.34|  0.118| 1.148|  0.176| 172 | 122|  13.0|
                      % RDA| 0%| 26% |  28% |    7% |   6% |    9% | 86% |  4%|   21%|
   12gm Dry Soy Beans % RDA| 0%|  1% |   9% |    6% |   1% |    2% | 23% |  2%|   7% |

                            Vit  Vit          Ribo-            Vit         Cal
                             A    C  Thiamin  flavin Niacin    B6  Folacin     Protein
        Sprouts Navy Cooked| 0 | 17.3| 0.381|  0.235| 1.263|  0.198| 106 |  78|  7.07|
                      % RDA| 0%| 29% |  32% |   14% |   6% |   10% | 53% |  3%|   11%|
           Sprouts Navy Raw| 0 | 18.8|  0.39|  0.215|  1.22|  0.191| 132 |  67|  6.15|
                      % RDA| 0%| 31% |  33% |   13% |   6% |   10% | 66% |  2%|   10%|
  13gm Dry Navy Beans % RDA| 0%|  1% |   7% |    5% |   1% |    2% | 19% |  1%|   6% |
                           |   |     |      |       |      |       |     |    |      |
          Sprouts Wheat Raw| 0 |  2.6| 0.225|  0.155| 3.087|  0.265| 38  | 198|  7.49|
                      % RDA| 0%|  4% |  19% |    9% |   15%|   13% | 19% |  2%|   12%|
      21gm Dry  Wheat % RDA| 0%|  0% |   9% |    1% |   6% |    4% |  5% |  2%|   6% |

Comments about the information in the above table.
Vitamin A – Alfalfa, Radish, and other sprouts that should be greened before eating are touted as being high in this vitamin, yet the USDA tables show one would have to eat 2 1/2 kilograms of radish sprouts to get a full RDA. There are much better foods to eat for this vitamin. (This information taken from USDA tables is in direct contradiction with most sprout information sources. Perhaps the samples of sprouts the USDA tested hadn’t been permitted to green before the nutritional analysis was made.)
Ascorbic Acid – Kidney beans have the highest amount of Vitamin C, requiring only 150 grams for a full RDA. Pinto beans follow next, requiring twice as many sprouts.
Thiamin – Kidney beans and Navy bean sprouts are the highest and have about the same amount. To get the full RDA, one must eat 320 grams of either of these sprouts.
Riboflavin, Niacin and Vitamin B6 – Although sprouts have some of these vitamins, the vitamins are so low it would be wise to plan on getting them from another food source. Of the different sprouts, green pea sprouts are probably as good as any of them, yet requires about 1 kilogram of green pea sprouts to give a full RDA of these three vitamins.
Folacin – Most of the sprouts are quite high in Folacin. For example, one would need to eat 270 grams of green pea sprouts to get a full RDA of folacin. Sprouts made from Lentils, pinto and navy beans are not far behind, requiring about 400 grams of sprouts to get this vitamin.
Calories and protein – A quick look at the Food Energy and Protein columns tell us sprouts are a low calorie food yet are moderately rich in protein.
Steaming Sprouts – If the USDA tables are to be believed, cooking sprouts made from navy or pinto beans had a negligible impact on the nutrient value. However, almost half the nutrients were lost when cooking soy bean sprouts, and it was mixed when cooking mung bean sprouts.

325 grams of raw kidney bean sprouts give an RDA of 209% vitamin C, 100% thiamin, 48% riboflavin, 47% niacin, 14% vitamin B6 and 95% Folacin.

References:
Average taken from 100gm each of sprouts made from kidney beans, lentils, mung beans, green peas, pinto beans, soy beans, navy beans and wheat.
Information compiled from USDA tables found at fatfree.com
ibid.

Introduction
The Different Seeds Traditionally Sprouted
Growing Sprouts
Using Your Sprouts
How Much Sprouting Seed You Should Store And Tips on Purchasing

Introduction
Sprouts are great to eatfor everyday living and especially so in an emergency situation. Typical foods set aside for storage are traditionally low or nonexistent in vitamin C and many of the B vitamins. Yet it is exciting to know the seeds from those same storage foods can be sprouted to give a rich source of these important nutrients. Sprouts are an excellent source of vitamin C and also contain many good B vitamins. And you probably won’t find a less expensive way to get these vitamins than from low calorie sprouts. Green leafy sprouts are also a good source of vitamin A. Sprouts are a good source of fiber, protein, and contain enzymes that aid digestion. In addition, sprouting destroys the seed’s natural preservative enzymes that inhibit digestion.

The different seeds traditionally sprouted
(This list gives the popularly sprouted seeds and is not all enclusive as you can sprout any kind of seed)
Generally eaten raw – Alfalfa, radish, mung bean, sunflower, clover, cabbage
Generally cooked – Kidney, Pinto and other miscellaneous beans
Eaten raw or cooked – Lentils, Soy beans, green peas and wheat (In addition, all the sprouts that are generally eaten raw can be easily cooked)
Alfalfa – Alfalfa, one of the most popular sprouts, is a good source of vitamins A, B, C, D, E, F, and K and is rich in many minerals, as well as many enzymes needed for digestion.
Radish sprouts are high in vitamin C and potassium and have a rich flavor.
Wheat is high in Vitamins B, C, and E and has three times the vitamin E of dry wheat. Wheat also has many minerals.
Mung Beans – These sprouts should be sprouted under pressure to produce long and juicy sprouts. Mung bean sprouts are an excellent source of protein, vitamin C, A and E, along with many minerals.
Green Pea sprouts are rich in many of the B vitamins and vitamin C. Green pea sprouts make a rich addition to any green salad.
Soybeans – An extremely rich source of protein and vitamins A, B, C and E. Soybeans are rich in minerals and lecithin. They can be sprouted under pressure like mung beans.
Kidney beans, pinto beans and miscellaneous beans – They are a good source of vitamin C, many of the B vitamins and many minerals. Sprouting these beans also changes their indigestible carbohydrates to digestible carbohydrates thereby greatly reducing the intestinal gas they otherwise cause.
Lentils – Rich in protein, vitamin C and the B vitamins. They have a mild ground pepper flavor.
Buckwheat – Makes a great salad green. High in vitamins A, B, C and D.
Sunflower – Rich in vitamins B, D, and E, many minerals, and Linoleic Acid, the W6 EFA
Do Not eat tomato or potato sprouts as they are poisonous

Growing Sprouts
Sprouts are easy to produce and require no special equipment or knowledge. All that is required to produce sprouts is seeds, moisture, warmth, darkness and maybe 10 minutes of your time every day. Methods vary from high tech production to something as simple as quart jar or a cloth covered pan. Perhaps the simplest method is to take your seeds, place them in a quart jar, and cover them with water to start the process.

Seed amounts to use per quart jar
1/2 Cup Seeds – Wheat, All Beans, Rye, Oats, Rice, Sunflower, Lentil, Hulled Buckwheat, and Garbanzo Beans
2 Tablespoons – Alfalfa, radish, clover, cabbage

Be aware that seeds soak up 2 or 3 times their dry volume in water. After they have absorbed all the water they are going to absorb (2-12 hours depending on the size of the seed), drain the water off, rinse them, and put them in a dark, warm place, with the bottle upside down and tipped up against a corner so water can drip out. Of course you need to put something under the bottle to catch the dripping water. Use a lid that permits air to move in and out of the jar. You can use a thin cloth, a nylon stocking, or anything you have that’s handy. Fasten it down around the opening of the jar using an elastic or bottle ring. After the seeds have stopped draining, if you are sprouting very small seeds like alfalfa, cabbage or radish seeds, roll the bottle, coating the outer wall of the bottle with seeds. Leave the bottle on it’s side in the dark. Room temperature is best for growing sprouts, around 70 degrees F. Rinse the seeds twice a day, being sure to drain them well. (Do not neglect to rinse them. They will sour and be useless.) Within two days your seeds should begin sprouting.

For sprouts you are going to cook, let the sprout grow only as long as the seed. For sprouts you will eat raw (except wheat) let them grow up to 2-3 inches. Expose mature alfalfa, wheatgrass, buckwheat or sunflower sprouts to indirect sunlight for 4-5 hours. As they turn dark green their vitamin A content dramatically increases. (This is an important step, for if you don’t, your sprouts will have only about 1 percent of this vitamin’s RDA. Don’t expose bean sprouts to sunlight as this will give them an unpleasant bitter taste.) When your sprouts have grown to the desired length, rinse them again, then put them in a sealed container with something to absorb the water on the bottom and store them in the refrigerator.

Sprouting mung beans under pressure
Place soaked beans in a small colander inside another container. Place several layers of burlap over the top of the seeds, then place a 3-5 pound bag of marbles or small stones on top of this. Water every two or three hours to ensure adequate moisture (this prevents the root systems from over developing in their search for water). Keep them in the dark at all times or they will turn bitter as they begin to green. When they are 2 to 3 inches long, remove them from the colander and refrigerate.

Using your sprouts
After sprouts reach their peak, they immediately begin to loose their vitamin C. Because of this, don’t attempt to store sprouts longer than a week. Only grow small quantities of sprouts that can be used in a short period of time. If you plan on getting many of your vitamins from sprouts, it would be a good idea to have one or two small batches of sprouts growing all the time.

Cook sprouted beans using the same recipes you normally use. Sprouted beans cook in 2/3rds the time of unsprouted beans. Heat kills a percentage of the vitamins and enzymes gained by sprouting, so simmer or steam slowly depending on your recipe, and don’t cook longer than necessary.

You can sprout a mixture of seeds to make great green salads all by themselves.

You can also use raw sprouts in just about anything:
Blended in drinks
Added to bean or lettuce salads
Mixed with already cooked breakfast cereals
Wrapped in tortilla or taco shells and smothered in your favorite sauce
Added to soups and stews just before eating
Sprout filled Won Tons
Put into sandwiches

Raw sprouts are so versatile that they can also be thrown into just about anything then cooked, such as:
Breads and biscuits
Soups
Pancakes
Eggs and omelets
Oatmeal or cracked wheat
Sauces
Mexican or Chinese foods
Potato Patties
Casseroles
Dips
Meatloaf
Any vegetable
Stir fried all by themselves
Even desserts. Really, the sky’s the limit.

When cooking sprouts, it is better to steam or stir fry them than to boil them and discard the water. You only lose 20-30 percent of the vitamin C compared to 60 percent.

How much sprouting seed you should store and tips on purchasing
It is suggested that if you plan to get all your vitamins from sprouts alone, that you store up to 125 lbs. of a variety of seeds per year per person. If you have other sources for your vitamins, it is suggested you have 30 lbs. of seeds set aside for sprouts to be eaten raw, and 30 lbs. of sprouts intended to be cooked per year per person.

Many specialty companies exist that deal exclusively in sprout seed. Usually these seeds cost several times more than other seeds of the same type. One study shows that mung beans sold exclusively for sprouting cost 4.5 times more than regular mung beans. Yet 99 percent of the time the cheaper seed will sprout and grow as quickly as the more expensive seed. It is the web page author’s opinion that it is a waste of money to buy ‘sprouting seed’ over regular seed. Before purchasing a large amount of storage seed intended for sprouting, purchase a small amount and test it to see if it sprouts well.

Do not attempt to store your sprouting seed for more than 5 years unless it is stored in a cool (at least 60-65 degrees F) dry place. If you are storing large seed, it may be packed in the absence of oxygen. Seed may last up to 15 years stored in this way. As your seeds get old they will take longer to sprout, and you will progressively get more seeds that won’t sprout. The key again is rotate, rotate, rotate.

Use several different kinds of sprouts to find what you like before purchasing a large quantity of seed. Do not purchase seeds intended for anything except human consumption. Many seeds processed by farmers and gardeners for planting have been treated with fungicide and or insecticide agents and are very poisonous. These seeds are usually, but not always dyed red. If in doubt, ask.

Modest Amount of Soybeans Helps Prevent Heart Disease
Finding Soyfoods That Meet FDA Health Claim
Simple Soybeans
Tasty Soybean Recipes
Marinated Green Soybeans and Vegetables
Roasted Red Pepper Dip
Italian Black Soybeans & Rice

Modest Amount of Soybeans Helps Prevent Heart Disease

Soyfoods can help prevent heart disease even when only modest amounts of soyfoods are ingested, according to scientists at the University of Toronto who studied healthy middle-aged men and women who had elevated levels of so-called bad cholesterol, LDL, or low-density lipoprotein.

These findings demonstrate the power of certain foods in the fight against cholesterol, and may explain why heart disease is so rare in East Asian countries where soy consumption is much higher, said David Jenkins, professor of nutritional sciences at the University of Toronto and lead author of the study.

Results of the study were published in the journal, Metabolism, and were presented earlier this month at the annual meeting of the Canadian Federation of Biological Sciences in Winnipeg.

Finding Soyfoods That Meet FDA Health Claim

The Food and Drug Administration (FDA) next October is expected to allow health claims about the role soy protein may have in reducing the risk of coronary heart disease (CHD) on the labels and labeling of foods containing soy protein. This proposal is based on the agency’s determination that soy protein, as part of a diet low in saturated fat and cholesterol, may reduce the risk of CHD.

Studies show 25 grams of soy protein per day have a cholesterol-lowering effect. Therefore, for a food to qualify for the health claim, each serving of the food must contain at least 6.25 grams of soy protein, or one-fourth of the 25-gram amount shown to have a cholesterol-lowering effect.

To help consumers and others find the soy foods that meet the requirements for this new health claim, a list of these products will begin to be published July 1 at the U.S. Soyfoods Directory Web site www.soyfoods.com.

Simple Soybeans

Kim Galeaz, RD
Nutrition Consultant to the Indiana Soybean Board
kimgaleaz@aol.com

In your quest to eat more protein and isoflavone rich soyfoods, have you overlooked the simplest one of all? Soybeans are unique among legumes because they are higher in protein and fat and lower in carbohydrate than other beans. None have cholesterol, and all are terrific sources of dietary fiber.

Choosing & Using Different Types of Soybeans

Yellow Soybeans
Typically yellow or white, these are mature beans that have ripened in the soybean pod into dry, hard beans. They must be cooked before eating, as you simply cannot bite into them! Plus, cooking destroys the protease, or trypsin inhibitors naturally found in dry soybeans. Like all dried beans, you will need to soak them at least six hours before cooking the traditional way or in a pressure cooker. Soybeans may never become quite as soft or tender as other beans. They may retain a somewhat crunchy texture; this is perfectly natural.

Dried soybeans are found in the bulk section of health food stores. Some supermarkets may carry dried soybeans in their natural food area.

Even easier to use are canned soybeans. Look in the regular canned bean area, or in the health food section. One popular brand is Westbrae Natural in 15-ounce cans. Canned soybeans are already cooked, so they can be eaten right out of the can or heated.

Black Soybeans
Although dried black soybeans are probably available in some health food stores, I have found only canned black soybeans in most grocery stores. Look in the canned bean area or health food section. Use and cook them the same way as yellow soybeans. Some people say black soybeans are easier to digest (less gas-producing!) than yellow soybeans. One thing is for sure: black soybeans do not taste as beany as yellow ones. They are much milder and resemble regular black beans.

Both dried and canned yellow and black soybeans should be stored in a cool, dry place.

Green Soybeans
Also known as sweet beans or edamame, green soybeans are harvested before they become mature or hard. They are still green and soft in the fuzzy pod and are sweet and mild tasting. People who would not even consider trying yellow soybeans are amazed how tasty these green ones are!

Green soybeans are found only in the frozen food section of grocery stores. Many Asian stores sell them in 1-pound bags still in the pod. Simply cook, steam or microwave. The pod is completely edible. Asians enjoy them as a snack, salting the pod and then sucking the green soybeans out.

Many supermarkets and health food stores also offer green soybeans in 10-ounce frozen boxes just like other vegetables. Two popular brands available are Sun Rich and SnoPac. They are already podded and resemble mini lima beans…..although they taste nothing like limas! These podded soybeans can be eaten once thawed or heated.

Green soybeans can also be found in a product called Freshlike Baby Broccoli Blend, a one pound bag of frozen broccoli, water chestnuts, carrots and green sweet soybeans! Distributed by Dean Foods Vegetable Company, they are great as a side vegetable.

Check the soyfoods website http://www.soyfoods.com for a listing of companies that manufacture and distribute soybeans and edamame.

Eight Easy Ways to Use Soybeans
Toss with stir fry dishes (especially green soybeans)
Add to homemade, dry and canned soups for a protein boost
Spread smashed black soybeans on flour tortillas
Add to purchased or homemade Three-Bean Salad
Make chili with kidney beans AND soybeans
Stir into cooked rice for a meatless main dish
Throw a couple handfuls on tossed lettuce salads
Add to any Mexican dish or casserole

Soybean Nutrition Details
Detailed nutrition information for whole soybeans can be found at USDA Nutrient

Excellent source of fiber!
Good source of iron
Excellent source of protein
Filled with isoflavones. All three kinds of whole soybeans offer roughly the same amount of isoflavones for 1/2 cup. Green have 35 mg, yellow have 38 mg and black have 41 mg.
Green soybeans are a good source of Vitamin C
Some calcium – Yellow soybeans are considered a good source of calcium with 10% of the Daily Value. Both green and black contain a small amount.
Low to Moderate fat. The yellow soybean is the only one with a moderate amount of fat.

Database Web site http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl. However, manufacturer product labels may show different nutritional values depending on how the soybeans are processed.

Tasty Soybean Recipes

Marinated Green Soybeans and Vegetables

1 bag (16-ounce) Baby Broccoli Blend (includes green soybeans)
2/3 cup chopped green onion
1/2 cup chopped red onion
2 large tomatoes, chopped
1 cup bottled reduced fat Italian dressing (Use fat free Italian dressing to reduce total fat in recipe.)

Mix all ingredients in bowl and stir. Marinate in refrigerator at least 4 hours before serving.

Yield: 6 cups. Serving size: 1 cup. Per serving: 156 calories, 9.5 g fat, 1 g sat fat, 5 g protein, 14 g carbohydrate, 310 mg sodium, 0 mg cholesterol, 3.5 grams fiber.

Roasted Red Pepper Dip

12 sundried tomato halves, not in oil
1 cup hot water
2 cans (15 oz. each) soybeans (or 3 cups soaked and cooked dried soybeans)
6 ounces firm silken tofu
2 Tbs minced garlic
1 tsp ground cumin
1 tsp oregano
1/3 cup spicy hot salsa
1 jar (7 ounces) roasted red peppers, drained

Soften sundried tomatoes in 1 cup of hot water until soft. Drain well. In food processor, process soybeans and tofu until coarsely chopped. Add garlic, cumin, oregano, tomatoes, salsa and roasted red peppers. Continue to blend in food processor until fairly smooth, yet thick like a dip. Refrigerate. Serve with vegetables, pita bread, tortillas, bagel chips, or hollowed-out bread.

Yield: 5 1/2 cups. Serving size: 1/4 cup. Per serving: 59 calories, 2 g fat, 0 g sat fat, 5 g protein, 6 g carbohydrate, 42 mg sodium, 0 mg cholesterol, 2 g fiber.

Italian Black Soybeans & Rice

2 Tbs vegetable oil
1 1/2 cups chopped onion
3 garlic cloves, minced
1 can (15 ounces) Italian style tomatoes
1 can (15 ounces) black soybeans
1 cup lean ham, cut into small cubes
1 tsp dried Italian seasoning
4 drops hot pepper sauce
4 cups hot cooked rice

Heat oil in large skillet over medium heat until hot. Add onion and garlic; cook 3 to 6 minutes until tender. Stir in remaining ingredients except rice. Simmer, uncovered, 6 to 8 minutes. Serve over rice.

Yield: 6 cups bean mixture (4 servings) Serving size: 1-1/2 cups bean mixture over 1 cup rice. Per serving: 674 calories, 18 g fat, 3 g sat fat, 38 g protein, 85 g carbohydrate, 710 mg sodium, 19 mg cholesterol, 6.5 g fiber.

Nutritional Values for 100 Grams of food.
Scroll right to see RDA for a 174 lb man or a 138 lb woman.

                                          Buck-                              Male    Female   
                               Amaranth   Wheat    Millet   Oats     Quinoa   RDA     RDA
    Nutrient            Unit   --------  -------  -------  -------  -------  ----    ------
Food energy            KCal:  374.000   343.000  378.000  389.000  374.000  2900    2200
Protein                 Gms:   14.450    13.250   11.020   16.890   13.100    63      50
Total lipid (fat)       Gms:    6.510     3.400    4.220    6.900    5.800   100      78
Carbohydrate, by diff.  Gms:   66.170    71.500   72.850   66.270   68.900   470     366
Total saturated fat     Gms:    1.662     0.741    0.723    1.217    0.590    33      25
Ttl monounsaturated fat Gms:    1.433     1.040    0.773    2.178    1.535
Ttl polyunsaturated fat Gms:    2.891     1.039    2.134    2.535    2.347
Cholesterol             Mg :    0.000     0.000    0.000    0.000    0.000   300     300
Sodium                  Mg :   21.000     1.000    5.000    2.000   21.000   388     388
Total dietary fiber     Gms:   15.200    10.000    8.500             5.900    25      25
Vitamin A               Re :    0.000     0.000    0.000    0.000    0.000  1000     800
Vitamin A               IU :    0.000     0.000    0.000    0.000    0.000
Alpha tocopherol        Mg :                       0.050    1.090             10     8.2
Ascorbic acid           Mg :    4.200     0.000    0.000    0.000    0.000    60      60
Thiamin                 Mg :    0.080     0.101    0.421    0.763    0.198   1.2     1.1
Riboflavin              Mg :    0.208     0.425    0.290    0.139    0.396   1.7     1.3
Niacin                  Mg :    1.286     7.020    4.720    0.961    2.930    20      15
Vitamin B6              Mg :    0.223     0.210    0.384    0.119    0.223     2     1.6
Folacin                 Mcg:   49.000    30.000   85.000   56.000   49.000   200     180

    Nutrient                  Amaranth   BuckWt   Millet   Oats     Quinoa  Male   Female

Vitamin B12             Mcg:    0.000     0.000    0.000    0.000    0.000     6       6
Potassium               Mg :  366.000   460.000  195.000  429.000  740.000  2000    2000
Calcium                 Mg :  153.000    18.000    8.000   54.000   60.000  1000    1000
Phosphorus              Mg :  455.000   347.000  285.000  523.000  410.000   800     800
Magnesium               Mg :  266.000   231.000  114.000  177.000  210.000   400     330
Iron                    Mg :    7.590     2.200    3.010    4.720    9.250    10      18
Zinc                    Mg :    3.180     2.400    1.680    3.970    3.300    15      12
Pantothenic acid        Mg :    1.047     1.233    0.848    1.349    1.047    10      10
Copper                  Mg :    0.777     1.100    0.750    0.626    0.820     2       2
Manganese               Mg :    2.260     1.300    1.632    4.916    2.260   3.5     3.5
Ash                     Gms:    3.040     2.100    3.250    1.720    2.900
Water                   Gms:    9.840     9.750    8.670    8.220    9.300
Food energy             KJ : 1565.000  1437.000 1583.000 1629.000 1567.000
Caprylic acid (8:0)     Gms:              0.035
Capric acid (10:0)      Gms:              0.018
Lauric acid (12:0)      Gms:              0.010    0.003    0.024
Myristic acid (14:0)    Gms:    0.011     0.025             0.015
Palmitic acid (16:0)    Gms:    1.284     0.450    0.528    1.034    0.541
Palmitoleic acid (16:1) Gms:              0.023    0.014    0.013    0.010

    Nutrient                   Amaranth   BuckWt   Millet   Oats     Quinoa  Male   Female

Stearic acid  (18:0)    Gms:    0.220     0.047    0.154    0.065    0.049
Oleic acid      (18:1)  Gms:    1.433     0.988    0.739    2.165    1.525
Linoleic acid (18:2/n6) Gms:    2.834     0.961    2.015    2.424    2.214   3.0     2.5
Linolenic acid(18:3/n3) Gms:    0.057     0.078    0.118    0.111    0.133   2.0     1.6
Gadoleic acid (20:1)    Gms:                       0.020
Docosenoic acid (22:1)  Gms:              0.012
Phytosterols            Mg :   24.000
Histidine               Gms:    0.389     0.309    0.236    0.405    0.314  0.95    0.76
Isoleucine              Gms:    0.582     0.498    0.465    0.694    0.472  1.10    0.63
Leucine                 Gms:    0.879     0.832    1.400    1.284    0.786  1.00    0.88
Lysine                  Gms:    0.747     0.672    0.212    0.701    0.734  0.84    0.76
Methionine              Gms:    0.226     0.172    0.221    0.312    0.262
Cystine                 Gms:    0.191     0.229    0.212    0.408
Methionine+Cystine      Gms:    0.417     0.401    0.433    0.720    0.262  1.00    0.82
Phenylalanine           Gms:    0.542     0.520    0.580    0.895    0.537
Tyrosine                Gms:    0.329     0.241    0.340    0.573    0.367
Phenylalanine+Tyrosine  Gms:    0.871     0.761    0.920    1.468    0.904  1.11     .88
Threonine               Gms:    0.558     0.506    0.353    0.575    0.459  0.55    0.88
Tryptophan              Gms:    0.181     0.192    0.119    0.234    1.100  0.50    0.40

    Nutrient                   Amaranth   BuckWt   Millet   Oats     Quinoa  Male   Female

Valine                  Gms:    0.679     0.678    0.578    0.937    0.589  0.85    0.63
Arginine                Gms:    1.060     0.982    0.382    1.192    0.918
Alanine                 Gms:    0.799     0.748    0.986    0.881    0.616
Aspartic acid           Gms:    1.261     1.133    0.726    1.448    0.956
Glutamic acid           Gms:    2.259     2.046    2.396    3.712    1.559
Glycine                 Gms:    1.636     1.031    0.287    0.841    0.681
Proline                 Gms:    0.698     0.507    0.877    0.934    0.407
Serine                  Gms:    1.148     0.685    0.644    0.750    0.484

Nutritional Values for 100 Grams of food.
Scroll right to see RDA for a 174 lb man or a 138 lb woman.

                                                  Corn     Rice      Rice    Male   Female  
                               Barley   Flax      Dry      Brown     White    RDA    RDA
    Nutrient            Unit   -------  ------  -------   -------   -------  ----   ------
Food energy            KCal:  354.000  450.000  357.000   370.000   365.000  2900    2200
Protein                 Gms:   12.480   26.000    7.460     7.940     7.130    63      50
Total lipid (fat)       Gms:    2.300   35.000    2.080     2.920     0.660   100      78
Carbohydrate, by diff.  Gms:   73.480   32.500   79.260    77.240    79.950   470     366
Total saturated fat     Gms:    0.482    1.400    0.290     0.584     0.180    33      25
Ttl monounsaturated fat Gms:    0.295    8.500    0.543     1.056     0.206
Ttl polyunsaturated fat Gms:    1.108   25.600    0.924     1.044     0.177
Cholesterol             Mg :    0.000    0.000    0.000     0.000     0.000   300     300
Sodium                  Mg :   12.000     .046    3.000     7.000     5.000   388     388
Total dietary fiber     Gms:   17.300   14.000   11.000     3.500     1.300    25      25
Mucilage                Gms:            12.000
Vitamin A               Re :    2.000    1.000   17.000     0.000     0.000  1000     800
Vitamin A               IU :   22.000   10.000  170.000     0.000     0.000
Alpha tocopherol        Mg :    0.570    1.350              0.680     0.110    10     8.2
Ascorbic acid           Mg :    0.000     1.3     0.000     0.000     0.000    60      60
Thiamin                 Mg :    0.646     0.1     0.231     0.401     0.576   1.2     1.1
Riboflavin              Mg :    0.285     0.1     0.087     0.093     0.049   1.7     1.3
Niacin                  Mg :    4.604     6.0     2.430     5.091     4.192    20      15
Vitamin B6              Mg :    0.318     8.0     0.206     0.509     0.164     2     1.6

    Nutrient                   Barley    Flax      Corn     Brown     White   Male  Female

Folacin                 Mcg:   19.000  278.000   25.000    20.000     8.000   200     180
Vitamin B12             Mcg:    0.000    0.000    0.000     0.000     0.000     6       6
Potassium               Mg :  452.000  740.000  294.000   223.000   115.000  2000    2000
Calcium                 Mg :   33.000  210.000    4.000    23.000    28.000  1000    1000
Phosphorus              Mg :  264.000  700.000  253.000   333.000   115.000   800     800
Magnesium               Mg :  133.000   38.000  119.000   143.000    25.000   400     330
Iron                    Mg :    3.600     .770    0.930     1.470     4.310    10      18
Zinc                    Mg :    2.770     .570    1.790     2.020     1.090    15      12
Pantothenic acid        Mg :    0.282    6.000    0.484     1.493     1.014    10      10
Copper                  Mg :    0.498    trace    0.202     0.277     0.220     2       2
Manganese               Mg :    1.943    trace    0.483     3.743     1.088   3.5     3.5
Ash                     Gms:    2.290    3.400    1.200     1.530     0.640
Water                   Gms:    9.440    9.000   10.000    10.370    11.620
Food energy             KJ : 1481.000 2059.000  495.000  1548.000  1529.000
Lauric acid   (12:0)    Gms:    0.006    0.000    0.000     0.003
Myristic acid (14:0)    Gms:    0.011    0.000    0.000     0.011     0.004
Palmitic acid (16:0)    Gms:    0.411    1.802    0.247     0.498     0.161
Palmitoleic acid(16:1)  Gms:    0.006    1.800    0.001     0.010     0.002
Stearic acid  (18:0)    Gms:    0.017    1.400    0.033     0.052     0.012

    Nutrient                   Barley    Flax      Corn     Brown     White   Male  Female

Oleic acid      (18:1)  Gms:    0.241    6.700    0.541     1.046     0.203
Linoleic acid (18:2/n6) Gms:    0.999    4.900    0.896     1.000     0.146   3.0     2.5
Linolenic acid(18:3/n3) Gms:    0.110   20.700    0.028     0.044     0.031   2.0     1.6
Histidine               Gms:    0.281    0.25     0.228     0.202     0.168  0.95    0.76
Isoleucine              Gms:    0.456    0.40     0.267     0.336     0.308  1.10    0.63
Leucine                 Gms:    0.848    0.57     0.915     0.657     0.589  1.00    0.88
Lysine                  Gms:    0.465    0.35     0.210     0.303     0.258  0.84    0.76
Methionine              Gms:    0.240    0.21     0.156     0.179     0.168
Cystine                 Gms:    0.276    0.31     0.134     0.096     0.146
Methionine+Cystine      Gms:    0.516    0.52     0.290     0.275     0.314  1.00    0.82
Phenylalanine           Gms:    0.700    0.40     0.366     0.410     0.381
Tyrosine                Gms:    0.358    0.24     0.303     0.298     0.238
Phenylalanine+Tyrosine  Gms:    1.058    0.64     0.669     0.708     0.619  1.11     .88
Threonine               Gms:    0.424    0.42     0.280     0.291     0.255  0.55    0.88
Tryptophan              Gms:    0.208    0.20     0.053     0.101     0.083  0.50    0.40
Valine                  Gms:    0.612    0.48     0.378     0.466     0.435  0.85    0.63
Arginine                Gms:    0.625    0.91     0.372     0.602     0.594
Alanine                 Gms:    0.486    0.35     0.558     0.463     0.413
Aspartic acid           Gms:    0.779     9.0     0.519     0.743     0.670
Glutamic acid           Gms:    3.261    1.90     1.400     1.618     1.389
Glycine                 Gms:    0.452    0.50     0.306     0.391     0.325
Proline                 Gms:    1.484    0.40     0.651     0.372     0.335
Serine                  Gms:    0.527    0.29     0.354     0.411     0.375

Nutritional Values for 100 Grams of food.
Scroll right to see RDA for a 174 lb man or a 138 lb woman.

Kidney              Lima     Mung      Pink    Male   Female
                               Beans   Lentils    Beans    Beans     Beans    RDA     RDA
    Nutrient            Unit  -------  -------    ------   -------   -------  ----    -----
Food energy            KCal: 333.000   338.000   338.000  347.000   343.000   2900    2200
Protein                 Gms:  23.580    28.060    28.060   23.860    20.960     63      50
Total lipid (fat)       Gms:   0.830     0.960     0.960    1.150     1.130    100      78
Carbohydrate, by diff.  Gms:  60.010    57.090    57.090   62.620    64.190    470     366
Total saturated fat     Gms:   0.120     0.135     0.135    0.348     0.292     33      25
Ttl monounsaturated fat Gms:   0.064     0.163     0.163    0.161     0.098
Ttl polyunsaturated fat Gms:   0.457     0.447     0.447    0.384     0.487
Cholesterol             Mg :   0.000     0.000     0.000    0.000     0.000    300     300
Sodium                  Mg :  24.000    10.000    10.000   15.000     8.000    388     388
Total dietary fiber     Gms:  24.900    30.500    30.500   16.300    12.700     25      25
Vitamin A               Re :   1.000     4.000     4.000   11.000     0.000   1000     800
Vitamin A               IU :   8.000    39.000    39.000  114.000     0.000
Ascorbic acid           Mg :   4.500     6.200     6.200    4.800     0.000     60      60
Thiamin                 Mg :   0.529     0.475     0.475    0.621     0.772    1.2     1.1
Riboflavin              Mg :   0.219     0.245     0.245    0.233     0.192    1.7     1.3
Niacin                  Mg :   2.060     2.621     2.621    2.251     1.892     20      15
Vitamin B6              Mg :   0.397     0.535     0.535    0.382     0.527      2     1.6
Folacin                 Mcg: 394.100   432.800   432.800  624.900   463.200    200     180
Vitamin B12             Mcg:   0.000     0.000     0.000    0.000     0.000      6       6

    Nutrient                  Kidney    Lentils    Lima     Mung      Pink    Male   Female

Potassium               Mg :1406.000   905.000   905.000 1246.000  1464.000   2000    2000
Calcium                 Mg : 143.000    51.000    51.000  132.000   130.000   1000    1000
Phosphorus              Mg : 407.000   454.000   454.000  367.000   415.000    800     800
Magnesium               Mg : 140.000   107.000   107.000  189.000   182.000    400     330
Iron                    Mg :   8.200     9.020     9.020    6.740     6.770     10      18
Zinc                    Mg :   2.790     3.610     3.610    2.680     2.550     15      12
Pantothenic acid        Mg :   0.780     1.849     1.849    1.910     0.997     10      10
Copper                  Mg :   0.958     0.852     0.852    0.941     0.810      2       2
Manganese               Mg :   1.021     1.429     1.429    1.035     1.376    3.5     3.5
Ash                     Gms:   3.830     2.700     2.700    3.320     3.660
Water                   Gms:  11.750    11.190    11.190    9.050    10.060
Food energy             KJ :1393.000  1413.000  1413.000 1453.000  1437.000
Myristic acid (14:0)    Gms:             0.003     0.003              0.001
Palmitic acid (16:0)    Gms:   0.106     0.116     0.116    0.250     0.274
Palmitoleic acid (16:1) Gms:             0.002     0.002
Stearic acid  (18:0)    Gms:   0.014     0.014     0.014    0.071     0.018
Oleic acid      (18:1)  Gms:   0.064     0.157     0.157    0.161     0.098
Linoleic acid (18:2/n6) Gms:   0.178     0.351     0.351    0.357     0.265    3.0     2.5
Linolenic acid(18:3/n3) Gms:   0.279     0.096     0.096    0.027     0.222    2.0     1.6

    Nutrient                  Kidney    Lentils    Lima     Mung      Pink     Male   Female

Gadoleic acid (20:1)    Gms:             0.004     0.004
Phytosterols            Mg : 127.000                       23.000
Histidine               Gms:   0.656     0.790     0.790    0.695     0.583   0.95    0.76
Isoleucine              Gms:   1.041     1.212     1.212    1.008     0.925   1.10    0.63
Leucine                 Gms:   1.882     2.034     2.034    1.847     1.673   1.00    0.88
Lysine                  Gms:   1.618     1.957     1.957    1.664     1.438   0.84    0.76
Methionine              Gms:   0.355     0.238     0.238    0.286     0.315
Cystine                 Gms:   0.256     0.368     0.368    0.210     0.228
Methionine+Cystine      Gms:   0.611     0.606     0.606    0.496     0.543   1.00    0.82
Phenylalanine           Gms:   1.275     1.383     1.383    1.443     1.133
Tyrosine                Gms:   0.664     0.750     0.750    0.714     0.590
Phenylalanine+Tyrosine  Gms:   1.939     2.133     2.133    2.157     1.723   1.11     .88
Threonine               Gms:   0.992     1.006     1.006    0.782     0.882   0.55    0.88
Tryptophan              Gms:   0.279     0.251     0.251    0.260     0.248   0.50    0.40
Valine                  Gms:   1.233     1.392     1.392    1.237     1.096   0.85    0.63
Arginine                Gms:   1.460     2.168     2.168    1.672     1.298
Alanine                 Gms:   0.988     1.172     1.172    1.050     0.878
Aspartic acid           Gms:   2.852     3.102     3.102    2.756     2.535
Glutamic acid           Gms:   3.595     4.350     4.350    4.264     3.195
Glycine                 Gms:   0.920     1.140     1.140    0.954     0.818
Proline                 Gms:   1.000     1.172     1.172    1.095     0.889
Serine                  Gms:   1.282     1.293     1.293    1.176     1.140

Nutritional Values for 100 Grams of food.
Scroll right to see RDA for a 174 lb man or a 138 lb woman.

                                Pinto     Navy     Soy       Split     Male  Female   
                                Beans     Beans    Beans     Peas       RDA   RDA
    Nutrient            Unit   -------   -------  -------   -------    ----  ------
Food energy            KCal:  340.000   335.000   416.000   341.000    2900  2200
Protein                 Gms:   20.880    22.330    36.490    24.550      63    50
Total lipid (fat)       Gms:    1.130     1.280    19.940     1.160     100    78
Carbohydrate, by diff.  Gms:   63.410    60.650    30.160    60.380     470   366
Total saturated fat     Gms:    0.235     0.331     2.884     0.161      33    25
Ttl monounsaturated fat Gms:    0.229     0.111     4.404     0.242
Ttl polyunsaturated fat Gms:    0.407     0.552    11.255     0.495
Cholesterol             Mg :    0.000     0.000     0.000     0.000     300   300
Sodium                  Mg :   10.000    14.000     2.000    15.000     388   388
Total dietary fiber     Gms:   24.400    24.400     9.300    25.500      25    25
Vitamin A               Re :    1.000     0.000     2.000    15.000    1000   800
Vitamin A               IU :    5.000     4.000    24.000   149.000
Alpha Tocopherol        Mg :              0.340     0.850     0.090      10   8.2
Ascorbic acid           Mg :    7.300     3.000     6.000     1.800      60    60
Thiamin                 Mg :    0.555     0.645     0.874     0.726     1.2   1.1
Riboflavin              Mg :    0.238     0.232     0.870     0.215     1.7   1.3
Niacin                  Mg :    1.446     2.063     1.623     2.889      20    15
Vitamin B6              Mg :    0.443     0.437     0.377     0.174       2   1.6
Folacin                 Mcg:  506.300   369.700   375.100   273.800     200   180

    Nutrient                   Pinto     Navy       Soy    Split Pea   Male  Female

Vitamin B12             Mcg:    0.000     0.000     0.000     0.000       6     6
Potassium               Mg : 1328.000  1140.000  1797.000   981.000    2000  2000
Calcium                 Mg :  121.000   155.000   277.000    55.000    1000  1000
Phosphorus              Mg :  418.000   443.000   704.000   366.000     800   800
Magnesium               Mg :  159.000   173.000   280.000   115.000     400   330
Iron                    Mg :    5.880     6.440    15.700     4.430      10    18
Zinc                    Mg :    2.540     2.540     4.890     3.010      15    12
Pantothenic acid        Mg :    0.763     0.680     0.793     1.758      10    10
Copper                  Mg :    0.774     0.879     1.658     0.866       2     2
Manganese               Mg :    1.130     1.309     2.517     1.391     3.5   3.5
Ash                     Gms:    3.630     3.370     4.870     2.650
Water                   Gms:   10.950    12.360     8.540    11.270
Food energy             KJ : 1422.000  1402.000  1742.000  1425.000
Lauric acid (12:0)      Gms:                                  0.003
Myristic acid (14:0)    Gms:    0.001     0.001     0.055     0.002
Palmitic acid (16:0)    Gms:    0.229     0.310     2.116     0.125
Stearic acid  (18:0)    Gms:    0.005     0.020     0.712     0.031
Palmitoleic acid (16:1) Gms:                        0.055
Oleic acid      (18:1)  Gms:    0.229     0.111     4.348     0.232

    Nutrient                    Pinto     Navy       Soy   Split Pea   Male Female

Gadoleic acid (20:1)    Gms:                                  0.010
Linoleic acid (18:2/n6) Gms:    0.170     0.301     9.925     0.411     3.0   2.5
Linolenic acid(18:3/n3) Gms:    0.237     0.252     1.330     0.084     2.0   1.6
Phytosterols             Mg:                      161.000   135.000
Histidine               Gms:    0.581     0.622     0.984     0.597    0.95  0.76
Isoleucine              Gms:    0.922     0.986     1.770     1.014    1.10  0.63
Leucine                 Gms:    1.667     1.783     2.972     1.760    1.00  0.88
Lysine                  Gms:    1.433     1.533     2.429     1.772    0.84  0.76
Methionine              Gms:    0.314     0.336     0.492     0.251
Cystine                 Gms:    0.227     0.243     0.588     0.373
Methionine+Cystine      Gms:    0.541     0.579     1.080     0.624    1.00  0.82
Phenylalanine           Gms:    1.129     1.208     1.905     1.132
Tyrosine                Gms:    0.588     0.629     1.380     0.711
Phenylalanine+Tyrosine  Gms:    1.717     1.837     3.285     1.843    1.11   .88
Threonine               Gms:    0.879     0.940     1.585     0.872    0.55  0.88
Tryptophan              Gms:    0.247     0.264     0.530     0.275    0.50  0.40
Valine                  Gms:    1.093     1.168     1.821     1.159    0.85  0.63
Arginine                Gms:    1.293     1.383     2.831     2.188
Alanine                 Gms:    0.875     0.936     1.719     1.080
Aspartic acid           Gms:    2.526     2.701     4.589     2.896
Glutamic acid           Gms:    3.184     3.405     7.068     4.196
Glycine                 Gms:    0.815     0.872     1.687     1.092
Proline                 Gms:    0.885     0.947     2.135     1.014
Serine                  Gms:    1.136     1.215     2.115     1.080