Nutrients in 14 ounces of Boiled Black Turtle Beans

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

Macros Ratio

Protein Fat Carbs

25%

73%

14 oz ▼

Macro Nutrients

Boiled Black Turtle Beans

Energy516 kcal

17.8%

Boiled Black Turtle Beans have 515.9609 kcal of Energy per 14 ounces, which is 17.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.4 g

1.43%

Boiled Black Turtle Beans have 1.3891255 g of Fat per 14 ounces, which is 1.43% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.35 g

1.1%

Boiled Black Turtle Beans have 0.35323477 g of Saturated Fat per 14 ounces, which is 1.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.27 g

17%

Boiled Black Turtle Beans have 0.26988724 g of Omega 3 per 14 ounces, which is 17% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.32 g

1.9%

Boiled Black Turtle Beans have 0.32148333 g of Omega 6 per 14 ounces, which is 1.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Black Turtle 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

Carbohydrate97 g

74.3%

Boiled Black Turtle Beans have 96.6434455 g of Carbohydrate per 14 ounces, which is 74.3% 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 Turtle 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

Fiber33 g

86.7%

Boiled Black Turtle Beans have 32.942119 g of Fiber per 14 ounces, which is 86.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein32.5 g

58%

Boiled Black Turtle Beans have 32.4658474 g of Protein per 14 ounces, which is 58% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Black Turtle Beans

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled Black Turtle 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 B10.89 mg

74.4%

Thiamine

Boiled Black Turtle Beans have 0.89300925 mg of Vitamin B1 per 14 ounces, which is 74.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg

17%

Riboflavin

Boiled Black Turtle Beans have 0.22226008 mg of Vitamin B2 per 14 ounces, which is 17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.1 mg

13%

Niacin, nicotinic acid, niacinamide

Boiled Black Turtle Beans have 2.09162611 mg of Vitamin B3 per 14 ounces, which is 13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.03 mg

20.6%

Pantothenic acid

Boiled Black Turtle Beans have 1.0319218 mg of Vitamin B5 per 14 ounces, which is 20.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.31 mg

23.5%

Pyridoxine

Boiled Black Turtle Beans have 0.30560761 mg of Vitamin B6 per 14 ounces, which is 23.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9341 μg

85.3%

Folates and Folic Acid

Boiled Black Turtle Beans have 341.32798 μg of Vitamin B9 per 14 ounces, which is 85.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Black Turtle 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

Ascorbic acid

Boiled Black Turtle 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 Turtle 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 E3.45 mg

23%

Tocopherols and Tocotrienols

Boiled Black Turtle 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 Turtle 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 Turtle Beans

Calcium218 mg

22%

Boiled Black Turtle Beans have 218.29115 mg of Calcium per 14 ounces, which is 22% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.07 mg

119%

Boiled Black Turtle Beans have 1.06764217 mg of Copper per 14 ounces, which is 119% 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

Iron11.3 mg

141%

Boiled Black Turtle Beans have 11.3114505 mg of Iron per 14 ounces, which is 141% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium194 mg

46.3%

Boiled Black Turtle Beans have 194.47757 mg of Magnesium per 14 ounces, which is 46.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.3 mg

56.4%

Boiled Black Turtle Beans have 1.29784011 mg of Manganese per 14 ounces, which is 56.4% 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

Phosphorus603 mg

86%

Boiled Black Turtle Beans have 603.27736 mg of Phosphorus per 14 ounces, which is 86% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1719 mg

50.5%

Boiled Black Turtle Beans have 1718.54669 mg of Potassium per 14 ounces, which is 50.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.76 μg

8.66%

Boiled Black Turtle 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

Sodium12 mg

0.79%

Boiled Black Turtle Beans have 11.90679 mg of Sodium per 14 ounces, which is 0.79% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3 mg

27.4%

Boiled Black Turtle Beans have 3.0163868 mg of Zinc per 14 ounces, which is 27.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water261 g

7.05%

Boiled Black Turtle 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 Turtle Beans:

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

Minerals in 14 ounces of Boiled Black Turtle Beans:

14 ounces of Boiled Black Turtle Beans has outstanding amounts of Copper, Iron and Phosphorus.
It is an excellent source of Calcium, Magnesium, Manganese, Potassium and Zinc.
It also has a good amount of Selenium.
The product has trace amounts of Sodium.

Macronutrients in 14 ounces of Boiled Black Turtle Beans:

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

Compare Boiled Black Turtle Beans with:

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

Food Info

Nutrients in 14 ounces of Boiled Black Turtle Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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