Nutrients in 500 calories of Boiled Black Beans

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

Weight per 500 Calories

Boiled Black Beans

379g

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

Macros Ratio

Protein Fat Carbs

26%

70%

500 kcal ▼

Macro Nutrients

Boiled Black Beans

Energy500 kcal

17.2%

Boiled Black Beans have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.05 g

2.1%

Boiled Black Beans have 2.0454545454545 g of Fat per 500 calories, which is 2.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.53 g

1.65%

Boiled Black Beans have 0.52651515151515 g of Saturated Fat per 500 calories, which is 1.65% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.4 g

25%

Boiled Black Beans have 0.39772727272727 g of Omega 3 per 500 calories, which is 25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.48 g

2.8%

Boiled Black Beans have 0.47727272727273 g of Omega 6 per 500 calories, which is 2.8% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate90 g

69%

Boiled Black Beans have 89.810606060606 g of Carbohydrate per 500 calories, which is 69% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.2 g

1.67%

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

Boiled Black Beans have 1.2121212121212 g of Sugars per 500 calories, which is 1.67% 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 Beans have 32.954545454545 g of Fiber per 500 calories, which is 86.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein33.6 g

60%

Boiled Black Beans have 33.560606060606 g of Protein per 500 calories, which is 60% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Black Beans

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled Black Beans have 0 μg of Vitamin A per 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.92 mg

77%

Thiamine

Boiled Black Beans have 0.92424242424242 mg of Vitamin B1 per 500 calories, which is 77% 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 Beans have 0.22348484848485 mg of Vitamin B2 per 500 calories, which is 17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.9 mg

12%

Niacin, nicotinic acid, niacinamide

Boiled Black Beans have 1.9128787878788 mg of Vitamin B3 per 500 calories, which is 12% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.92 mg

18.3%

Pantothenic acid

Boiled Black Beans have 0.91666666666667 mg of Vitamin B5 per 500 calories, which is 18.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.26 mg

20%

Pyridoxine

Boiled Black Beans have 0.26136363636364 mg of Vitamin B6 per 500 calories, which is 20% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9564 μg

141%

Folates and Folic Acid

Boiled Black Beans have 564.39393939394 μg of Vitamin B9 per 500 calories, which is 141% 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 500 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 Beans have 0 mg of Vitamin C per 500 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 Beans have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.3 mg

22%

Tocopherols and Tocotrienols

Boiled Black Beans have 3.2954545454545 mg of Vitamin E per 500 calories, which is 22% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K12.5 μg

10.4%

Phytomenadione or phylloquinone

Boiled Black Beans have 12.5 μg of Vitamin K per 500 calories, which is 10.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Black Beans

Calcium102 mg

10.2%

Boiled Black Beans have 102.27272727273 mg of Calcium per 500 calories, which is 10.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.79 mg

88%

Boiled Black Beans have 0.79166666666667 mg of Copper per 500 calories, which is 88% 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

Iron7.95 mg

99%

Boiled Black Beans have 7.9545454545455 mg of Iron per 500 calories, which is 99% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium265 mg

63%

Boiled Black Beans have 265.15151515152 mg of Magnesium per 500 calories, which is 63% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.7 mg

73%

Boiled Black Beans have 1.6818181818182 mg of Manganese per 500 calories, which is 73% 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

Phosphorus530 mg

75.8%

Boiled Black Beans have 530.30303030303 mg of Phosphorus per 500 calories, which is 75.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1345 mg

39.5%

Boiled Black Beans have 1344.696969697 mg of Potassium per 500 calories, which is 39.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.55 μg

8.26%

Boiled Black Beans have 4.5454545454545 μg of Selenium per 500 calories, which is 8.26% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.8 mg

0.25%

Boiled Black Beans have 3.7878787878788 mg of Sodium per 500 calories, which is 0.25% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.24 mg

38.6%

Boiled Black Beans have 4.2424242424242 mg of Zinc per 500 calories, which is 38.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water249 g

6.73%

Boiled Black Beans have 249.01515151515 g of Water per 500 calories, which is 6.73% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled Black Beans:

500 calories of Boiled Black Beans has outstanding amounts of Vitamin B9.
It is an excellent source of Vitamin B1, 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 500 calories of Boiled Black Beans:

500 calories 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 500 calories of Boiled Black Beans:

500 calories 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 500 calories of Boiled Black Beans

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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