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Nutrients in 5 ounces of Black Turtle Beans

Raw Black Turtle Beans (Phaseolus vulgaris).

Macros Ratio

Protein Fat Carbs
25%
2%
73%
5 oz ▼

Macro Nutrients

Black Turtle Beans
Energy481 kcal
16.6%
Raw Black Turtle Beans have 480.524025 kcal of Energy per 5 ounces, which is 16.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.28 g
1.3%
Raw Black Turtle Beans have 1.2757275 g of Fat per 5 ounces, which is 1.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.33 g
1.03%
Raw Black Turtle Beans have 0.3288542 g of Saturated Fat per 5 ounces, which is 1.03% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.25 g
15.6%
Raw Black Turtle Beans have 0.2494756 g of Omega 3 per 5 ounces, which is 15.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.3 g
1.76%
Raw Black Turtle Beans have 0.299087225 g of Omega 6 per 5 ounces, which is 1.76% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Black Turtle 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
Carbohydrate89.7 g
69%
Raw Black Turtle Beans have 89.65529375 g of Carbohydrate per 5 ounces, which is 69% 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 Turtle 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 Turtle 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 g
53.8%
Raw Black Turtle Beans have 30.12134375 g of Protein per 5 ounces, which is 53.8% 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
0%
RAE, retinol activity equivalents
Raw Black Turtle 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 Turtle 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 Turtle 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 Turtle 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 Turtle 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 Turtle 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 Turtle 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 Turtle 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 Turtle 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 Turtle 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 Turtle 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 Turtle 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 Turtle Beans
Calcium227 mg
22.7%
Raw Black Turtle Beans have 226.796 mg of Calcium per 5 ounces, which is 22.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.4 mg
157%
Raw Black Turtle Beans have 1.417475 mg of Copper per 5 ounces, which is 157% 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
Iron12.3 mg
154%
Raw Black Turtle Beans have 12.3320325 mg of Iron per 5 ounces, which is 154% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium227 mg
54%
Raw Black Turtle Beans have 226.796 mg of Magnesium per 5 ounces, which is 54% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.4 mg
61.6%
Raw Black Turtle Beans have 1.417475 mg of Manganese per 5 ounces, which is 61.6% 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
Phosphorus624 mg
89%
Raw Black Turtle Beans have 623.689 mg of Phosphorus per 5 ounces, which is 89% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2126 mg
62.5%
Raw Black Turtle Beans have 2126.2125 mg of Potassium per 5 ounces, which is 62.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4.54 μg
8.25%
Raw Black Turtle 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
Sodium12.8 mg
0.85%
Raw Black Turtle Beans have 12.757275 mg of Sodium per 5 ounces, which is 0.85% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.1 mg
28.3%
Raw Black Turtle Beans have 3.118445 mg of Zinc per 5 ounces, which is 28.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water15.6 g
0.42%
Raw Black Turtle Beans have 15.592225 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 Turtle Beans:
Minerals in 5 ounces of Raw Black Turtle Beans:
Macronutrients in 5 ounces of Raw Black Turtle Beans:



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