Food Nutrient Profile - Canned Black Turtle Beans

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Nutrients in 100 grams of Canned Black Turtle Beans

Beans, black turtle, mature seeds, canned.

Macros Ratio

Protein Fat Carbs
26%
3%
71%
100 g ▼

Macro Nutrients

Canned Black Turtle Beans
Energy91 kcal
3.14%
Canned Black Turtle Beans provide 91kcal of Energy per 100 grams, meeting 3.14% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.29 g
0.3%
Canned Black Turtle Beans provide 0.29g of Fat per 100 grams, meeting 0.3% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.075 g
0.23%
Canned Black Turtle Beans provide 0.075g of Saturated Fat per 100 grams, meeting 0.23% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.057 g
3.56%
Canned Black Turtle Beans provide 0.057g of Omega 3 per 100 grams, meeting 3.56% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.068 g
0.4%
Canned Black Turtle Beans provide 0.068g of Omega 6 per 100 grams, meeting 0.4% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Canned Black Turtle Beans provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate16.6 g
12.7%
Canned Black Turtle Beans provide 16.6g of Carbohydrate per 100 grams, meeting 12.7% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars0.23 g
0.32%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Canned Black Turtle Beans provide 0.23g of Sugars per 100 grams, meeting 0.32% of the Recommended Dietary Allowance (RDA) of 72.5g 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
Fiber6.9 g
18%
Canned Black Turtle Beans provide 6.9g of Fiber per 100 grams, meeting 18% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein6.03 g
10.8%
Canned Black Turtle Beans provide 6.03g of Protein per 100 grams, meeting 10.8% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Canned Black Turtle Beans
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Canned Black Turtle Beans provide 0μg of Vitamin A per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.14 mg
11.7%
Thiamine
Canned Black Turtle Beans provide 0.14mg of Vitamin B1 per 100 grams, meeting 11.7% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.12 mg
9.23%
Riboflavin
Canned Black Turtle Beans provide 0.12mg of Vitamin B2 per 100 grams, meeting 9.23% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.62 mg
3.88%
Niacin, nicotinic acid, niacinamide
Canned Black Turtle Beans provide 0.62mg of Vitamin B3 per 100 grams, meeting 3.88% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.18 mg
3.68%
Pantothenic acid
Canned Black Turtle Beans provide 0.18mg of Vitamin B5 per 100 grams, meeting 3.68% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.055 mg
4.23%
Pyridoxine
Canned Black Turtle Beans provide 0.055mg of Vitamin B6 per 100 grams, meeting 4.23% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B961 μg
15.3%
Folates and Folic Acid
Canned Black Turtle Beans provide 61μg of Vitamin B9 per 100 grams, meeting 15.3% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Canned Black Turtle Beans provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C2.7 mg
3%
Ascorbic acid
Canned Black Turtle Beans provide 2.7mg of Vitamin C per 100 grams, meeting 3% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Canned Black Turtle Beans provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.62 mg
4.13%
Tocopherols and Tocotrienols
Canned Black Turtle Beans provide 0.62mg of Vitamin E per 100 grams, meeting 4.13% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K2.3 μg
1.9%
Phytomenadione or phylloquinone
Canned Black Turtle Beans provide 2.3μg of Vitamin K per 100 grams, meeting 1.9% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Canned Black Turtle Beans
Calcium35 mg
3.5%
Canned Black Turtle Beans provide 35mg of Calcium per 100 grams, meeting 3.5% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.19 mg
21.3%
Canned Black Turtle Beans provide 0.19mg of Copper per 100 grams, meeting 21.3% of the Recommended Dietary Allowance (RDA) of 0.9mg 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
Iron1.9 mg
23.8%
Canned Black Turtle Beans provide 1.9mg of Iron per 100 grams, meeting 23.8% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium35 mg
8.33%
Canned Black Turtle Beans provide 35mg of Magnesium per 100 grams, meeting 8.33% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.23 mg
10%
Canned Black Turtle Beans provide 0.23mg of Manganese per 100 grams, meeting 10% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus108 mg
15.4%
Canned Black Turtle Beans provide 108mg of Phosphorus per 100 grams, meeting 15.4% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium308 mg
9.06%
Canned Black Turtle Beans provide 308mg of Potassium per 100 grams, meeting 9.06% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium1.3 μg
2.36%
Canned Black Turtle Beans provide 1.3μg of Selenium per 100 grams, meeting 2.36% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium384 mg
25.6%
Canned Black Turtle Beans provide 384mg of Sodium per 100 grams, meeting 25.6% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.54 mg
4.9%
Canned Black Turtle Beans provide 0.54mg of Zinc per 100 grams, meeting 4.9% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water75.6 g
2.04%
Canned Black Turtle Beans provide 75.6g of Water per 100 grams, meeting 2.04% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Canned Black Turtle Beans: 100g Serving Size

Discover the nutrition data for Canned Black Turtle Beans, including macro and micronutrients in a 100g serving. Learn about the health benefits and nutritional value of these beans.

When you enjoy 100 grams of canned black turtle beans, you're treating your body to a variety of essential vitamins. These beans are particularly rich in:

In addition to these, they also provide moderate amounts of:

While the beans contain trace amounts of Vitamin K, they do not offer any Vitamin A, Vitamin B12, or Vitamin D.

Canned black turtle beans are a powerhouse of essential minerals. In 100 grams, you'll find:

These beans are also a good source of:

Additionally, they contain some Calcium and Zinc, and trace amounts of Selenium.

From a macronutrient perspective, 100 grams of canned black turtle beans offer a well-rounded profile:

They also contain a small amount of Omega-3 fatty acids. Notably, these beans are free from Fat, Saturated Fat, Omega-6 fatty acids, and Sugars.

Incorporating canned black turtle beans into your diet is a fantastic way to boost your intake of essential vitamins and minerals. Their rich nutrient profile supports overall health, from energy metabolism to bone health and beyond. Plus, they're a versatile ingredient that can be added to soups, salads, stews, and more, making it easy to enjoy their benefits in a variety of delicious dishes.

Frequently Asked Questions about Canned Black Turtle Beans

What are the health benefits of Canned Black Turtle Beans?

Canned black turtle beans are a great source of plant-based protein, fiber, and essential nutrients like iron, folate, and magnesium. They can help support heart health, digestion, and blood sugar control. Additionally, black beans are low in fat and cholesterol-free, making them a healthy addition to a balanced vegan diet.

Are there any potential risks or side effects of consuming Canned Black Turtle Beans?

Canned black turtle beans are a nutritious plant-based protein source, but they may contain added salt and preservatives. It's important to choose low-sodium or no-salt-added varieties to minimize the risk of consuming excessive sodium. Additionally, some canned products may contain BPA, a chemical used in the lining of cans, which has been linked to potential health risks. To reduce exposure, look for BPA-free canned beans or choose dried beans that can be cooked at home.

Can I lose weight by eating more Canned Black Turtle Beans?

Yes, incorporating canned black turtle beans into your diet can support weight loss. They are a good source of plant-based protein and fiber, which can help you feel full and satisfied, leading to potentially eating fewer calories overall. Additionally, they are low in fat and rich in nutrients, making them a healthy choice for weight management. Remember to balance your diet with a variety of fruits, vegetables, whole grains, and other plant-based proteins for optimal health and weight loss.

Can I gain more muscles by eating more Canned Black Turtle Beans if I train consistently?

Yes, canned black turtle beans are a good source of plant-based protein, fiber, and various nutrients that can support muscle growth when combined with consistent training. However, it's important to also include a variety of protein sources in your diet to ensure you're getting all the essential amino acids needed for muscle building. Additionally, focusing on overall caloric intake, meal timing, and proper recovery are also key factors in gaining muscle mass.

Can I eat Canned Black Turtle Beans if I have diabetes?

Yes, canned black turtle beans can be a good option for individuals with diabetes. They are high in fiber and protein, which can help stabilize blood sugar levels and promote satiety. However, it's important to choose low-sodium or no-salt-added varieties to manage sodium intake, which can affect blood pressure. Be mindful of portion sizes and consider pairing the beans with other sources of carbohydrates, protein, and healthy fats for a balanced meal.

Can I consume Canned Black Turtle Beans if I am on a Keto diet?

Yes, you can consume canned black turtle beans on a Keto diet in moderation. While beans are higher in carbohydrates compared to other foods allowed on the Keto diet, they are also a good source of fiber, plant-based protein, and various nutrients. It's important to factor in the carb content of the beans into your daily carb limit and adjust your portion size accordingly to stay within your Keto goals.

Can I eat Canned Black Turtle Beans if I am on a low fat diet?

Yes, canned black turtle beans can be a good option for a low-fat diet. They are a good source of plant-based protein, fiber, and various vitamins and minerals. Just make sure to choose low-sodium or no-salt-added varieties to keep your sodium intake in check.

What is the environmental impact of producing Canned Black Turtle Beans?

The environmental impact of producing canned black turtle beans is generally lower compared to animal products due to the lower greenhouse gas emissions, water usage, and land usage associated with plant-based foods. However, it's important to consider factors such as transportation, packaging, and processing methods which can also contribute to the overall environmental footprint of the product. Choosing organic and locally sourced canned black turtle beans can help reduce the environmental impact even further.




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