Nutrients in 1 kilogram of Boiled Black Beans

Beans, black, mature seeds, cooked, boiled, without salt.

Macros Ratio

Protein Fat Carbs

26%

70%

1 kg ▼

Macro Nutrients

Boiled Black Beans

Energy1320 kcal

45.5%

Boiled Black Beans have 1320 kcal of Energy per 1 kilogram, which is 45.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.4 g

5.57%

Boiled Black Beans have 5.4 g of Fat per 1 kilogram, which is 5.57% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.4 g

4.34%

Boiled Black Beans have 1.39 g of Saturated Fat per 1 kilogram, which is 4.34% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.05 g

65.6%

Boiled Black Beans have 1.05 g of Omega 3 per 1 kilogram, which is 65.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.26 g

7.4%

Boiled Black Beans have 1.26 g of Omega 6 per 1 kilogram, which is 7.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Black Beans have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate237 g

182%

Boiled Black Beans have 237.1 g of Carbohydrate per 1 kilogram, which is 182% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.2 g

4.4%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Boiled Black Beans have 3.2 g of Sugars per 1 kilogram, which is 4.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber87 g

229%

Boiled Black Beans have 87 g of Fiber per 1 kilogram, which is 229% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein88.6 g

158%

Boiled Black Beans have 88.6 g of Protein per 1 kilogram, which is 158% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Black Beans

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled Black Beans have 0 μg of Vitamin A per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12.44 mg

203%

Thiamine

Boiled Black Beans have 2.44 mg of Vitamin B1 per 1 kilogram, which is 203% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.59 mg

45.4%

Riboflavin

Boiled Black Beans have 0.59 mg of Vitamin B2 per 1 kilogram, which is 45.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.05 mg

31.6%

Niacin, nicotinic acid, niacinamide

Boiled Black Beans have 5.05 mg of Vitamin B3 per 1 kilogram, which is 31.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.42 mg

48.4%

Pantothenic acid

Boiled Black Beans have 2.42 mg of Vitamin B5 per 1 kilogram, which is 48.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.69 mg

53%

Pyridoxine

Boiled Black Beans have 0.69 mg of Vitamin B6 per 1 kilogram, which is 53% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91490 μg

373%

Folates and Folic Acid

Boiled Black Beans have 1490 μg of Vitamin B9 per 1 kilogram, which is 373% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Black Beans have 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Boiled Black Beans have 0 mg of Vitamin C per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Black Beans have 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E8.7 mg

58%

Tocopherols and Tocotrienols

Boiled Black Beans have 8.7 mg of Vitamin E per 1 kilogram, which is 58% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K33 μg

27.5%

Phytomenadione or phylloquinone

Boiled Black Beans have 33 μg of Vitamin K per 1 kilogram, which is 27.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Black Beans

Calcium270 mg

27%

Boiled Black Beans have 270 mg of Calcium per 1 kilogram, which is 27% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.1 mg

232%

Boiled Black Beans have 2.09 mg of Copper per 1 kilogram, which is 232% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron21 mg

263%

Boiled Black Beans have 21 mg of Iron per 1 kilogram, which is 263% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium700 mg

167%

Boiled Black Beans have 700 mg of Magnesium per 1 kilogram, which is 167% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.44 mg

193%

Boiled Black Beans have 4.44 mg of Manganese per 1 kilogram, which is 193% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus1400 mg

200%

Boiled Black Beans have 1400 mg of Phosphorus per 1 kilogram, which is 200% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3550 mg

104%

Boiled Black Beans have 3550 mg of Potassium per 1 kilogram, which is 104% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium12 μg

22%

Boiled Black Beans have 12 μg of Selenium per 1 kilogram, which is 22% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium10 mg

0.67%

Boiled Black Beans have 10 mg of Sodium per 1 kilogram, which is 0.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc11 mg

102%

Boiled Black Beans have 11.2 mg of Zinc per 1 kilogram, which is 102% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water657 g

17.8%

Boiled Black Beans have 657.4 g of Water per 1 kilogram, which is 17.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Boiled Black Beans:

1 kilogram of Boiled Black Beans has outstanding amounts of Vitamin B1 and Vitamin B9.
It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 1 kilogram of Boiled Black Beans:

1 kilogram of Boiled Black Beans has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It is an excellent source of Calcium and Selenium.
It has no Sodium.

Macronutrients in 1 kilogram of Boiled Black Beans:

1 kilogram of Boiled Black Beans has outstanding amounts of Carbohydrate, Fiber and Protein.
It is an excellent source of Omega 3.
It also has a good amount of Omega 6.
This legume has some Fat, Saturated Fat and Sugars.

Compare Boiled Black Beans with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Boiled Black Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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