Navy Beans

Navy beans, also known as small white beans and pea beans, are among the most versatile beans to cook with. High in protein, they are also very high in fiber—even among the dried legumes. A cup of cooked navy beans provides 19 grams of dietary fiber! Navy beans are a very good source of folate and manganese and a good source of thiamine, as well as the minerals phosphorus, copper, magnesium, and iron.
Nutritional Facts :
One-half cup of cooked navy beans provides 129 calories, 24 g carbohydrate, 7.9 g protein, 0.5 g fat, 5.8 g dietary fiber, 2 IU vitamin A, 1 mg vitamin C, 127.5 mcg folic acid, 335 mg potassium, 1 mg sodium, 143 mg phosphorus, 63.5 mg calcium, 2.25 mg iron, 53.5 mg magnesium, 0.96 mg zinc, and 0.51 mg manganese.