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Nutrients in 1 kilogram of Black Beans

Raw Black Beans (Phaseolus vulgaris).

Macros Ratio

Protein Fat Carbs
25%
4%
71%
1 kg ▼

Macro Nutrients

Black Beans
Energy3410 kcal
118%
Raw Black Beans have 3410 kcal of Energy per 1 kilogram, which is 118% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat14 g
14.6%
Raw Black Beans have 14.2 g of Fat per 1 kilogram, which is 14.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat3.66 g
11.4%
Raw Black Beans have 3.66 g of Saturated Fat per 1 kilogram, which is 11.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 32.78 g
174%
Raw Black Beans have 2.78 g of Omega 3 per 1 kilogram, which is 174% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 63.32 g
19.5%
Raw Black Beans have 3.32 g of Omega 6 per 1 kilogram, which is 19.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw 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
Carbohydrate624 g
480%
Raw Black Beans have 623.6 g of Carbohydrate per 1 kilogram, which is 480% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars21 g
29.2%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Black Beans have 21.2 g of Sugars per 1 kilogram, which is 29.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber155 g
408%
Raw Black Beans have 155 g of Fiber per 1 kilogram, which is 408% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein216 g
386%
Raw Black Beans have 216 g of Protein per 1 kilogram, which is 386% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Black Beans
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Raw 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 B19 mg
750%
Thiamine
Raw Black Beans have 9 mg of Vitamin B1 per 1 kilogram, which is 750% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.93 mg
148%
Riboflavin
Raw Black Beans have 1.93 mg of Vitamin B2 per 1 kilogram, which is 148% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B319.6 mg
122%
Niacin, nicotinic acid, niacinamide
Raw Black Beans have 19.55 mg of Vitamin B3 per 1 kilogram, which is 122% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B59 mg
180%
Pantothenic acid
Raw Black Beans have 8.99 mg of Vitamin B5 per 1 kilogram, which is 180% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.86 mg
220%
Pyridoxine
Raw Black Beans have 2.86 mg of Vitamin B6 per 1 kilogram, which is 220% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B94440 μg
1110%
Folates and Folic Acid
Raw Black Beans have 4440 μg of Vitamin B9 per 1 kilogram, which is 1110% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw 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
0%
Ascorbic acid
Raw 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
0%
Calciferol, cholecalciferol, ergocalciferol
Raw 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 E2.1 mg
14%
Tocopherols and Tocotrienols
Raw Black Beans have 2.1 mg of Vitamin E per 1 kilogram, which is 14% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K56 μg
46.7%
Phytomenadione or phylloquinone
Raw Black Beans have 56 μg of Vitamin K per 1 kilogram, which is 46.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Black Beans
Calcium1230 mg
123%
Raw Black Beans have 1230 mg of Calcium per 1 kilogram, which is 123% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper8.4 mg
934%
Raw Black Beans have 8.41 mg of Copper per 1 kilogram, which is 934% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron50.2 mg
628%
Raw Black Beans have 50.2 mg of Iron per 1 kilogram, which is 628% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium1710 mg
407%
Raw Black Beans have 1710 mg of Magnesium per 1 kilogram, which is 407% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese10.6 mg
461%
Raw Black Beans have 10.6 mg of Manganese per 1 kilogram, which is 461% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus3520 mg
503%
Raw Black Beans have 3520 mg of Phosphorus per 1 kilogram, which is 503% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium14830 mg
436%
Raw Black Beans have 14830 mg of Potassium per 1 kilogram, which is 436% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium32 μg
58%
Raw Black Beans have 32 μg of Selenium per 1 kilogram, which is 58% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium50 mg
3.33%
Raw Black Beans have 50 mg of Sodium per 1 kilogram, which is 3.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc36.5 mg
332%
Raw Black Beans have 36.5 mg of Zinc per 1 kilogram, which is 332% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water110 g
2.98%
Raw Black Beans have 110.2 g of Water per 1 kilogram, which is 2.98% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Raw Black Beans:
Minerals in 1 kilogram of Raw Black Beans:
Macronutrients in 1 kilogram of Raw Black Beans:



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