Nutrients in 300 calories of Black Beans

Raw Black Beans (Phaseolus vulgaris).

Weight per 300 Calories

Black Beans

88g

Raw Black Beans has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

25%

71%

300 kcal ▼

Macro Nutrients

Black Beans

Energy300 kcal

10.3%

Raw Black Beans have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.25 g

1.3%

Raw Black Beans have 1.2492668621701 g of Fat per 300 calories, which is 1.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.32 g

Raw Black Beans have 0.32199413489736 g of Saturated Fat per 300 calories, which is 1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.24 g

15.3%

Raw Black Beans have 0.24457478005865 g of Omega 3 per 300 calories, which is 15.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.29 g

1.7%

Raw Black Beans have 0.29208211143695 g of Omega 6 per 300 calories, which is 1.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Black Beans have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate55 g

42.2%

Raw Black Beans have 54.862170087977 g of Carbohydrate per 300 calories, which is 42.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.87 g

2.57%

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

Raw Black Beans have 1.8651026392962 g of Sugars per 300 calories, which is 2.57% 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

Fiber13.6 g

36%

Raw Black Beans have 13.636363636364 g of Fiber per 300 calories, which is 36% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein19 g

34%

Raw Black Beans have 19.00293255132 g of Protein per 300 calories, which is 34% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Black Beans

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Black Beans have 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.79 mg

66%

Thiamine

Raw Black Beans have 0.79178885630499 mg of Vitamin B1 per 300 calories, which is 66% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.17 mg

13%

Riboflavin

Raw Black Beans have 0.16979472140762 mg of Vitamin B2 per 300 calories, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.7 mg

10.7%

Niacin, nicotinic acid, niacinamide

Raw Black Beans have 1.7199413489736 mg of Vitamin B3 per 300 calories, which is 10.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.79 mg

16%

Pantothenic acid

Raw Black Beans have 0.79090909090909 mg of Vitamin B5 per 300 calories, which is 16% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.25 mg

19.4%

Pyridoxine

Raw Black Beans have 0.25161290322581 mg of Vitamin B6 per 300 calories, which is 19.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9391 μg

98%

Folates and Folic Acid

Raw Black Beans have 390.61583577713 μg of Vitamin B9 per 300 calories, which is 98% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Black Beans have 0 μg of Vitamin B12 per 300 calories, 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

Raw Black Beans have 0 mg of Vitamin C per 300 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Black Beans have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.18 mg

1.23%

Tocopherols and Tocotrienols

Raw Black Beans have 0.18475073313783 mg of Vitamin E per 300 calories, which is 1.23% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4.93 μg

4.1%

Phytomenadione or phylloquinone

Raw Black Beans have 4.9266862170088 μg of Vitamin K per 300 calories, which is 4.1% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Black Beans

Calcium108 mg

11%

Raw Black Beans have 108.21114369501 mg of Calcium per 300 calories, which is 11% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.74 mg

82.2%

Raw Black Beans have 0.73988269794721 mg of Copper per 300 calories, which is 82.2% 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

Iron4.4 mg

55.2%

Raw Black Beans have 4.41642228739 mg of Iron per 300 calories, which is 55.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium150 mg

36%

Raw Black Beans have 150.43988269795 mg of Magnesium per 300 calories, which is 36% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.93 mg

40.5%

Raw Black Beans have 0.93255131964809 mg of Manganese per 300 calories, which is 40.5% 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

Phosphorus310 mg

44.2%

Raw Black Beans have 309.67741935484 mg of Phosphorus per 300 calories, which is 44.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1305 mg

38.4%

Raw Black Beans have 1304.6920821114 mg of Potassium per 300 calories, which is 38.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.8 μg

5.1%

Raw Black Beans have 2.8152492668622 μg of Selenium per 300 calories, which is 5.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4.4 mg

0.29%

Raw Black Beans have 4.3988269794721 mg of Sodium per 300 calories, which is 0.29% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.2 mg

29%

Raw Black Beans have 3.2111436950147 mg of Zinc per 300 calories, which is 29% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water9.7 g

0.26%

Raw Black Beans have 9.6950146627566 g of Water per 300 calories, which is 0.26% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Black Beans:

300 calories of Black Beans has outstanding amounts of Vitamin B9.
It is an excellent source of Vitamin B1.
It also has a good amount of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6.
This legume has some Vitamin K.
While 300 calories of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Raw Black Beans:

300 calories of Black Beans has outstanding amounts of Copper.
It is an excellent source of Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It also has a good amount of Calcium.
This legume has some Selenium.
It has no Sodium.

Macronutrients in 300 calories of Raw Black Beans:

300 calories of Black Beans is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 3.
It also has some Sugars.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Raw Black Beans with:

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

Food Info

Nutrients in 300 calories of Black Beans

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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