In Maine, Saturday night means Baked Beans. Beans played a very important important role as a staple food for Native Americans, and Bean Suppers are still an important community tradition. So many creative recipes can create delightful meals. And beans contain large amounts of iron, phosphorous, magnesium, manganese, potassium, copper, calcium, zinc, folate and B Vitamins. A half cup of beans provide between 25 and 30% of the fiber a person needs for the day.