Nutrients in 14 ounces of Boiled Black Beans

Beans, black, mature seeds, cooked, boiled, without salt.

Macros Ratio

Protein Fat Carbs

26%

70%

14 oz ▼

Macro Nutrients

Boiled Black Beans

Energy524 kcal

18%

Boiled Black Beans have 523.89876 kcal of Energy per 14 ounces, which is 18% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.14 g

2.2%

Boiled Black Beans have 2.1432222 g of Fat per 14 ounces, which is 2.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.55 g

1.72%

Boiled Black Beans have 0.55168127 g of Saturated Fat per 14 ounces, which is 1.72% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.42 g

26%

Boiled Black Beans have 0.41673765 g of Omega 3 per 14 ounces, which is 26% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.5 g

2.94%

Boiled Black Beans have 0.50008518 g of Omega 6 per 14 ounces, which is 2.94% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Black Beans have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate94 g

72.4%

Boiled Black Beans have 94.1033303 g of Carbohydrate per 14 ounces, which is 72.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.27 g

1.75%

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

Boiled Black Beans have 1.2700576 g of Sugars per 14 ounces, which is 1.75% 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

Fiber34.5 g

91%

Boiled Black Beans have 34.529691 g of Fiber per 14 ounces, which is 91% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein35 g

62.8%

Boiled Black Beans have 35.1647198 g of Protein per 14 ounces, which is 62.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Boiled Black Beans

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled Black Beans have 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.97 mg

80.7%

Thiamine

Boiled Black Beans have 0.96841892 mg of Vitamin B1 per 14 ounces, which is 80.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.23 mg

18%

Riboflavin

Boiled Black Beans have 0.23416687 mg of Vitamin B2 per 14 ounces, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B32 mg

12.5%

Niacin, nicotinic acid, niacinamide

Boiled Black Beans have 2.00430965 mg of Vitamin B3 per 14 ounces, which is 12.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.96 mg

19.2%

Pantothenic acid

Boiled Black Beans have 0.96048106 mg of Vitamin B5 per 14 ounces, which is 19.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.27 mg

21%

Pyridoxine

Boiled Black Beans have 0.27385617 mg of Vitamin B6 per 14 ounces, which is 21% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9591 μg

148%

Folates and Folic Acid

Boiled Black Beans have 591.37057 μg of Vitamin B9 per 14 ounces, which is 148% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Black Beans have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C0 mg

Ascorbic acid

Boiled Black Beans have 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Black Beans have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E3.45 mg

23%

Tocopherols and Tocotrienols

Boiled Black Beans have 3.4529691 mg of Vitamin E per 14 ounces, which is 23% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K13 μg

11%

Phytomenadione or phylloquinone

Boiled Black Beans have 13.097469 μg of Vitamin K per 14 ounces, which is 11% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Black Beans

Calcium107 mg

10.7%

Boiled Black Beans have 107.16111 mg of Calcium per 14 ounces, which is 10.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.83 mg

92%

Boiled Black Beans have 0.82950637 mg of Copper per 14 ounces, which is 92% 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

Iron8.33 mg

104%

Boiled Black Beans have 8.334753 mg of Iron per 14 ounces, which is 104% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium278 mg

66%

Boiled Black Beans have 277.8251 mg of Magnesium per 14 ounces, which is 66% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.76 mg

76.6%

Boiled Black Beans have 1.76220492 mg of Manganese per 14 ounces, which is 76.6% 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

Phosphorus556 mg

79.4%

Boiled Black Beans have 555.6502 mg of Phosphorus per 14 ounces, which is 79.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1409 mg

41.4%

Boiled Black Beans have 1408.97015 mg of Potassium per 14 ounces, which is 41.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.76 μg

8.66%

Boiled Black Beans have 4.762716 μg of Selenium per 14 ounces, which is 8.66% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.97 mg

0.26%

Boiled Black Beans have 3.96893 mg of Sodium per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.45 mg

40.4%

Boiled Black Beans have 4.4452016 mg of Zinc per 14 ounces, which is 40.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water261 g

7.05%

Boiled Black Beans have 260.9174582 g of Water per 14 ounces, which is 7.05% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Boiled Black Beans:

14 ounces of Boiled Black Beans has outstanding amounts of Vitamin B1 and Vitamin B9.
It is an excellent source of Vitamin B6 and Vitamin E.
It also has a good amount of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 14 ounces of Boiled Black Beans:

14 ounces of Boiled 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 14 ounces of Boiled Black Beans:

14 ounces of Boiled Black Beans has outstanding amounts of Fiber.
It is an excellent source of Omega 3, Carbohydrate and Protein.
It also has some Omega 6.
The product has trace amounts of Fat, Saturated Fat and Sugars.

Compare Boiled Black Beans with:

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

Food Info

Nutrients in 14 ounces of Boiled Black Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled Black Beans with: