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Nutrients in 5 ounces of Black Beans

Raw Black Beans (Phaseolus vulgaris).

Macros Ratio

Protein Fat Carbs
25%
4%
71%
5 oz ▼

Macro Nutrients

Black Beans
Energy483 kcal
16.7%
Raw Black Beans have 483.358975 kcal of Energy per 5 ounces, which is 16.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2 g
2.08%
Raw Black Beans have 2.0128145 g of Fat per 5 ounces, which is 2.08% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.52 g
1.62%
Raw Black Beans have 0.51879585 g of Saturated Fat per 5 ounces, which is 1.62% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.39 g
24.6%
Raw Black Beans have 0.39405805 g of Omega 3 per 5 ounces, which is 24.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.47 g
2.77%
Raw Black Beans have 0.4706017 g of Omega 6 per 5 ounces, which is 2.77% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate88.4 g
68%
Raw Black Beans have 88.393741 g of Carbohydrate per 5 ounces, which is 68% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3 g
4.14%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Black Beans have 3.005047 g of Sugars per 5 ounces, which is 4.14% 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
Fiber22 g
58%
Raw Black Beans have 21.9708625 g of Fiber per 5 ounces, which is 58% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein30.6 g
54.7%
Raw Black Beans have 30.61746 g of Protein per 5 ounces, which is 54.7% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.28 mg
106%
Thiamine
Raw Black Beans have 1.2757275 mg of Vitamin B1 per 5 ounces, which is 106% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.27 mg
21%
Riboflavin
Raw Black Beans have 0.273572675 mg of Vitamin B2 per 5 ounces, which is 21% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.77 mg
17.3%
Niacin, nicotinic acid, niacinamide
Raw Black Beans have 2.771163625 mg of Vitamin B3 per 5 ounces, which is 17.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.27 mg
25.5%
Pantothenic acid
Raw Black Beans have 1.274310025 mg of Vitamin B5 per 5 ounces, which is 25.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.41 mg
31%
Pyridoxine
Raw Black Beans have 0.40539785 mg of Vitamin B6 per 5 ounces, which is 31% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9629 μg
157%
Folates and Folic Acid
Raw Black Beans have 629.3589 μg of Vitamin B9 per 5 ounces, which is 157% 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 5 ounces, 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 5 ounces, 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.3 mg
2%
Tocopherols and Tocotrienols
Raw Black Beans have 0.29766975 mg of Vitamin E per 5 ounces, which is 2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K7.94 μg
6.6%
Phytomenadione or phylloquinone
Raw Black Beans have 7.93786 μg of Vitamin K per 5 ounces, which is 6.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Black Beans
Calcium174 mg
17.4%
Raw Black Beans have 174.349425 mg of Calcium per 5 ounces, which is 17.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.2 mg
132%
Raw Black Beans have 1.192096475 mg of Copper per 5 ounces, which is 132% 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
Iron7.1 mg
89%
Raw Black Beans have 7.1157245 mg of Iron per 5 ounces, which is 89% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium242 mg
57.7%
Raw Black Beans have 242.388225 mg of Magnesium per 5 ounces, which is 57.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.5 mg
65.3%
Raw Black Beans have 1.5025235 mg of Manganese per 5 ounces, which is 65.3% 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
Phosphorus499 mg
71.3%
Raw Black Beans have 498.9512 mg of Phosphorus per 5 ounces, which is 71.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2102 mg
62%
Raw Black Beans have 2102.115425 mg of Potassium per 5 ounces, which is 62% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4.54 μg
8.25%
Raw Black Beans have 4.53592 μg of Selenium per 5 ounces, which is 8.25% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium7.1 mg
0.47%
Raw Black Beans have 7.087375 mg of Sodium per 5 ounces, which is 0.47% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc5.17 mg
47%
Raw Black Beans have 5.17378375 mg of Zinc per 5 ounces, which is 47% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water15.6 g
0.42%
Raw Black Beans have 15.6205745 g of Water per 5 ounces, which is 0.42% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Raw Black Beans:
Minerals in 5 ounces of Raw Black Beans:
Macronutrients in 5 ounces of Raw Black Beans:



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