Nutrients in 500 calories of Black Beans

Raw Black Beans (Phaseolus vulgaris).

Weight per 500 Calories

Black Beans

147g

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

Macros Ratio

Protein Fat Carbs

25%

71%

500 kcal ▼

Macro Nutrients

Black Beans

Energy500 kcal

17.2%

Raw Black Beans have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.1 g

2.15%

Raw Black Beans have 2.0821114369501 g of Fat per 500 calories, which is 2.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.54 g

1.68%

Raw Black Beans have 0.5366568914956 g of Saturated Fat per 500 calories, which is 1.68% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.41 g

25.5%

Raw Black Beans have 0.40762463343109 g of Omega 3 per 500 calories, which is 25.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.49 g

2.86%

Raw Black Beans have 0.48680351906158 g of Omega 6 per 500 calories, which is 2.86% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate91 g

70.3%

Raw Black Beans have 91.436950146628 g of Carbohydrate per 500 calories, which is 70.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.1 g

4.3%

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

Raw Black Beans have 3.108504398827 g of Sugars per 500 calories, which is 4.3% 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

Fiber22.7 g

60%

Raw Black Beans have 22.727272727273 g of Fiber per 500 calories, which is 60% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein31.7 g

56.6%

Raw Black Beans have 31.671554252199 g of Protein per 500 calories, which is 56.6% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.3 mg

110%

Thiamine

Raw Black Beans have 1.3196480938416 mg of Vitamin B1 per 500 calories, which is 110% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.28 mg

21.8%

Riboflavin

Raw Black Beans have 0.28299120234604 mg of Vitamin B2 per 500 calories, which is 21.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.87 mg

18%

Niacin, nicotinic acid, niacinamide

Raw Black Beans have 2.866568914956 mg of Vitamin B3 per 500 calories, which is 18% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.3 mg

26.4%

Pantothenic acid

Raw Black Beans have 1.3181818181818 mg of Vitamin B5 per 500 calories, which is 26.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.42 mg

32.3%

Pyridoxine

Raw Black Beans have 0.41935483870968 mg of Vitamin B6 per 500 calories, which is 32.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9651 μg

163%

Folates and Folic Acid

Raw Black Beans have 651.02639296188 μg of Vitamin B9 per 500 calories, which is 163% 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 500 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 500 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.31 mg

2.05%

Tocopherols and Tocotrienols

Raw Black Beans have 0.30791788856305 mg of Vitamin E per 500 calories, which is 2.05% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K8.2 μg

6.84%

Phytomenadione or phylloquinone

Raw Black Beans have 8.2111436950147 μg of Vitamin K per 500 calories, which is 6.84% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Black Beans

Calcium180 mg

18%

Raw Black Beans have 180.35190615836 mg of Calcium per 500 calories, which is 18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.23 mg

137%

Raw Black Beans have 1.233137829912 mg of Copper per 500 calories, which is 137% 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

Iron7.36 mg

92%

Raw Black Beans have 7.3607038123167 mg of Iron per 500 calories, which is 92% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium251 mg

59.7%

Raw Black Beans have 250.73313782991 mg of Magnesium per 500 calories, which is 59.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.55 mg

67.6%

Raw Black Beans have 1.5542521994135 mg of Manganese per 500 calories, which is 67.6% 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

Phosphorus516 mg

73.7%

Raw Black Beans have 516.12903225806 mg of Phosphorus per 500 calories, which is 73.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2174 mg

64%

Raw Black Beans have 2174.4868035191 mg of Potassium per 500 calories, which is 64% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.7 μg

8.53%

Raw Black Beans have 4.692082111437 μg of Selenium per 500 calories, which is 8.53% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.33 mg

0.49%

Raw Black Beans have 7.3313782991202 mg of Sodium per 500 calories, which is 0.49% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.35 mg

48.7%

Raw Black Beans have 5.3519061583578 mg of Zinc per 500 calories, which is 48.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water16 g

0.44%

Raw Black Beans have 16.158357771261 g of Water per 500 calories, which is 0.44% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Black Beans:

500 calories of Black Beans has outstanding amounts of Vitamin B1 and Vitamin B9.
It is an excellent source of Vitamin B2, Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin B3.
This legume has some Vitamin K.
While 500 calories of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 500 calories of Raw Black Beans:

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

Macronutrients in 500 calories of Raw Black Beans:

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

Compare Raw Black Beans with:

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

Food Info

Nutrients in 500 calories of Black Beans

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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