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Nutrients in 14 ounces of Black Beans

Raw Black Beans (Phaseolus vulgaris).

Macros Ratio

Protein Fat Carbs
25%
4%
71%
14 oz ▼

Macro Nutrients

Black Beans
Energy1353 kcal
46.7%
Raw Black Beans have 1353.40513 kcal of Energy per 14 ounces, which is 46.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat5.64 g
5.8%
Raw Black Beans have 5.6358806 g of Fat per 14 ounces, which is 5.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.45 g
4.54%
Raw Black Beans have 1.45262838 g of Saturated Fat per 14 ounces, which is 4.54% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31.1 g
69%
Raw Black Beans have 1.10336254 g of Omega 3 per 14 ounces, which is 69% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.3 g
7.75%
Raw Black Beans have 1.31768476 g of Omega 6 per 14 ounces, which is 7.75% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate248 g
190%
Raw Black Beans have 247.5024748 g of Carbohydrate per 14 ounces, which is 190% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars8.4 g
11.6%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Black Beans have 8.4141316 g of Sugars per 14 ounces, which is 11.6% 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
Fiber61.5 g
162%
Raw Black Beans have 61.518415 g of Fiber per 14 ounces, which is 162% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein85.7 g
153%
Raw Black Beans have 85.728888 g of Protein per 14 ounces, which is 153% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B13.57 mg
298%
Thiamine
Raw Black Beans have 3.572037 mg of Vitamin B1 per 14 ounces, which is 298% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.77 mg
59%
Riboflavin
Raw Black Beans have 0.76600349 mg of Vitamin B2 per 14 ounces, which is 59% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.76 mg
48.5%
Niacin, nicotinic acid, niacinamide
Raw Black Beans have 7.75925815 mg of Vitamin B3 per 14 ounces, which is 48.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.57 mg
71.4%
Pantothenic acid
Raw Black Beans have 3.56806807 mg of Vitamin B5 per 14 ounces, which is 71.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.14 mg
87.3%
Pyridoxine
Raw Black Beans have 1.13511398 mg of Vitamin B6 per 14 ounces, which is 87.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B91762 μg
441%
Folates and Folic Acid
Raw Black Beans have 1762.20492 μg of Vitamin B9 per 14 ounces, which is 441% 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 14 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 14 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.83 mg
5.56%
Tocopherols and Tocotrienols
Raw Black Beans have 0.8334753 mg of Vitamin E per 14 ounces, which is 5.56% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K22.2 μg
18.5%
Phytomenadione or phylloquinone
Raw Black Beans have 22.226008 μg of Vitamin K per 14 ounces, which is 18.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Black Beans
Calcium488 mg
49%
Raw Black Beans have 488.17839 mg of Calcium per 14 ounces, which is 49% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper3.34 mg
371%
Raw Black Beans have 3.33787013 mg of Copper per 14 ounces, which is 371% 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
Iron20 mg
249%
Raw Black Beans have 19.9240286 mg of Iron per 14 ounces, which is 249% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium679 mg
162%
Raw Black Beans have 678.68703 mg of Magnesium per 14 ounces, which is 162% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese4.2 mg
183%
Raw Black Beans have 4.2070658 mg of Manganese per 14 ounces, which is 183% 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
Phosphorus1397 mg
200%
Raw Black Beans have 1397.06336 mg of Phosphorus per 14 ounces, which is 200% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium5886 mg
173%
Raw Black Beans have 5885.92319 mg of Potassium per 14 ounces, which is 173% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium12.7 μg
23%
Raw Black Beans have 12.700576 μg of Selenium per 14 ounces, which is 23% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium20 mg
1.32%
Raw Black Beans have 19.84465 mg of Sodium per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc14.5 mg
132%
Raw Black Beans have 14.4865945 mg of Zinc per 14 ounces, which is 132% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water43.7 g
1.2%
Raw Black Beans have 43.7376086 g of Water per 14 ounces, which is 1.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Black Beans:
Minerals in 14 ounces of Raw Black Beans:
Macronutrients in 14 ounces of Raw Black Beans:



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