Nutrients in 300 calories of Boiled Black Turtle Beans

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

Weight per 300 Calories

Boiled Black Turtle Beans

231g

Boiled Black Turtle Beans has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

25%

73%

300 kcal ▼

Macro Nutrients

Boiled Black Turtle Beans

Energy300 kcal

10.3%

Boiled Black Turtle Beans have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.81 g

0.83%

Boiled Black Turtle Beans have 0.80769230769231 g of Fat per 300 calories, which is 0.83% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.21 g

0.64%

Boiled Black Turtle Beans have 0.20538461538462 g of Saturated Fat per 300 calories, which is 0.64% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.16 g

9.8%

Boiled Black Turtle Beans have 0.15692307692308 g of Omega 3 per 300 calories, which is 9.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.19 g

1.1%

Boiled Black Turtle Beans have 0.18692307692308 g of Omega 6 per 300 calories, which is 1.1% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate56 g

43.2%

Boiled Black Turtle Beans have 56.192307692308 g of Carbohydrate per 300 calories, which is 43.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.74 g

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

Boiled Black Turtle Beans have 0.73846153846154 g of Sugars per 300 calories, which is 1% 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

Fiber19 g

50.4%

Boiled Black Turtle Beans have 19.153846153846 g of Fiber per 300 calories, which is 50.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein19 g

33.7%

Boiled Black Turtle Beans have 18.876923076923 g of Protein per 300 calories, which is 33.7% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.52 mg

43.3%

Thiamine

Boiled Black Turtle Beans have 0.51923076923077 mg of Vitamin B1 per 300 calories, which is 43.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

9.94%

Riboflavin

Boiled Black Turtle Beans have 0.12923076923077 mg of Vitamin B2 per 300 calories, which is 9.94% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.2 mg

7.6%

Niacin, nicotinic acid, niacinamide

Boiled Black Turtle Beans have 1.2161538461538 mg of Vitamin B3 per 300 calories, which is 7.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.6 mg

12%

Pantothenic acid

Boiled Black Turtle Beans have 0.6 mg of Vitamin B5 per 300 calories, which is 12% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.18 mg

13.7%

Pyridoxine

Boiled Black Turtle Beans have 0.17769230769231 mg of Vitamin B6 per 300 calories, which is 13.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9198 μg

49.6%

Folates and Folic Acid

Boiled Black Turtle Beans have 198.46153846154 μg of Vitamin B9 per 300 calories, which is 49.6% 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 300 calories, 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 300 calories, 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2 mg

13.4%

Tocopherols and Tocotrienols

Boiled Black Turtle Beans have 2.0076923076923 mg of Vitamin E per 300 calories, which is 13.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7.6 μg

6.35%

Phytomenadione or phylloquinone

Boiled Black Turtle Beans have 7.6153846153846 μg of Vitamin K per 300 calories, which is 6.35% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Black Turtle Beans

Calcium127 mg

12.7%

Boiled Black Turtle Beans have 126.92307692308 mg of Calcium per 300 calories, which is 12.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.62 mg

69%

Boiled Black Turtle Beans have 0.62076923076923 mg of Copper per 300 calories, which is 69% 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

Iron6.58 mg

82.2%

Boiled Black Turtle Beans have 6.5769230769231 mg of Iron per 300 calories, which is 82.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium113 mg

27%

Boiled Black Turtle Beans have 113.07692307692 mg of Magnesium per 300 calories, which is 27% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.75 mg

33%

Boiled Black Turtle Beans have 0.75461538461538 mg of Manganese per 300 calories, which is 33% 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

Phosphorus351 mg

50%

Boiled Black Turtle Beans have 350.76923076923 mg of Phosphorus per 300 calories, which is 50% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium999 mg

29.4%

Boiled Black Turtle Beans have 999.23076923077 mg of Potassium per 300 calories, which is 29.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.77 μg

5.03%

Boiled Black Turtle Beans have 2.7692307692308 μg of Selenium per 300 calories, which is 5.03% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium6.92 mg

0.46%

Boiled Black Turtle Beans have 6.9230769230769 mg of Sodium per 300 calories, which is 0.46% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.75 mg

16%

Boiled Black Turtle Beans have 1.7538461538462 mg of Zinc per 300 calories, which is 16% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water152 g

4.1%

Boiled Black Turtle Beans have 151.70769230769 g of Water per 300 calories, which is 4.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled Black Turtle Beans:

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

Minerals in 300 calories of Boiled Black Turtle Beans:

300 calories of Boiled Black Turtle Beans has outstanding amounts of Iron.
It is an excellent source of Copper, Magnesium, Manganese, Phosphorus and Potassium.
It also has a good amount of Calcium and Zinc.
This legume has some Selenium.
It has no Sodium.

Macronutrients in 300 calories of Boiled Black Turtle Beans:

300 calories of Boiled Black Turtle Beans is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 3.
While 300 calories of product has trace amounts of Fat, Omega 6 and Sugars, it has no Saturated Fat.

Compare Boiled Black Turtle Beans with:

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

Food Info

Nutrients in 300 calories of Boiled Black Turtle Beans

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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