Nutrients in 300 calories of Black Turtle Beans

Raw Black Turtle Beans (Phaseolus vulgaris).

Weight per 300 Calories

Black Turtle Beans

88.5g

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

Macros Ratio

Protein Fat Carbs

25%

73%

300 kcal ▼

Macro Nutrients

Black Turtle Beans

Energy300 kcal

10.3%

Raw Black Turtle 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

Fat0.8 g

0.82%

Raw Black Turtle Beans have 0.79646017699115 g of Fat per 300 calories, which is 0.82% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.21 g

0.64%

Raw Black Turtle Beans have 0.20530973451327 g of Saturated Fat per 300 calories, which is 0.64% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.16 g

9.73%

Raw Black Turtle Beans have 0.15575221238938 g of Omega 3 per 300 calories, which is 9.73% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.19 g

1.1%

Raw Black Turtle Beans have 0.18672566371681 g of Omega 6 per 300 calories, which is 1.1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Black Turtle 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

Carbohydrate56 g

43%

Raw Black Turtle Beans have 55.973451327434 g of Carbohydrate per 300 calories, which is 43% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.88 g

2.6%

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

Raw Black Turtle Beans have 1.8761061946903 g of Sugars per 300 calories, which is 2.6% 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

Fiber13.7 g

36%

Raw Black Turtle Beans have 13.716814159292 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

33.6%

Raw Black Turtle Beans have 18.805309734513 g of Protein per 300 calories, which is 33.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Black Turtle Beans

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Black Turtle 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 B10.8 mg

66.4%

Thiamine

Raw Black Turtle Beans have 0.79646017699115 mg of Vitamin B1 per 300 calories, which is 66.4% 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 Turtle Beans have 0.17079646017699 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 B31.73 mg

11%

Niacin, nicotinic acid, niacinamide

Raw Black Turtle Beans have 1.7300884955752 mg of Vitamin B3 per 300 calories, which is 11% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.8 mg

16%

Pantothenic acid

Raw Black Turtle Beans have 0.79557522123894 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

19.5%

Pyridoxine

Raw Black Turtle Beans have 0.25309734513274 mg of Vitamin B6 per 300 calories, which is 19.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9393 μg

98%

Folates and Folic Acid

Raw Black Turtle Beans have 392.9203539823 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 Turtle 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 Turtle 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 Turtle 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 E0.19 mg

1.24%

Tocopherols and Tocotrienols

Raw Black Turtle Beans have 0.1858407079646 mg of Vitamin E per 300 calories, which is 1.24% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4.96 μg

4.13%

Phytomenadione or phylloquinone

Raw Black Turtle Beans have 4.9557522123894 μg of Vitamin K per 300 calories, which is 4.13% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Black Turtle Beans

Calcium142 mg

14%

Raw Black Turtle Beans have 141.59292035398 mg of Calcium per 300 calories, which is 14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.88 mg

98%

Raw Black Turtle Beans have 0.88495575221239 mg of Copper per 300 calories, which is 98% 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

Iron7.7 mg

96%

Raw Black Turtle Beans have 7.6991150442478 mg of Iron per 300 calories, which is 96% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium142 mg

33.7%

Raw Black Turtle Beans have 141.59292035398 mg of Magnesium per 300 calories, which is 33.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.88 mg

38.5%

Raw Black Turtle Beans have 0.88495575221239 mg of Manganese per 300 calories, which is 38.5% 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

Phosphorus389 mg

55.6%

Raw Black Turtle Beans have 389.38053097345 mg of Phosphorus per 300 calories, which is 55.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1327 mg

39%

Raw Black Turtle Beans have 1327.4336283186 mg of Potassium per 300 calories, which is 39% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.83 μg

5.15%

Raw Black Turtle Beans have 2.8318584070796 μg of Selenium per 300 calories, which is 5.15% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.96 mg

0.53%

Raw Black Turtle Beans have 7.9646017699115 mg of Sodium per 300 calories, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.95 mg

17.7%

Raw Black Turtle Beans have 1.9469026548673 mg of Zinc per 300 calories, which is 17.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water9.73 g

0.26%

Raw Black Turtle Beans have 9.7345132743363 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 Turtle Beans:

300 calories of Black Turtle 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 Turtle Beans:

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

Macronutrients in 300 calories of Raw Black Turtle Beans:

300 calories of Black Turtle Beans is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 3.
It also has some Sugars.
While 300 calories of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Raw Black Turtle Beans with:

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

Food Info

Nutrients in 300 calories of Black Turtle Beans

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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