Nutrients in 7 ounces of Boiled Black Beans

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

Macros Ratio

Protein Fat Carbs

26%

70%

7 oz ▼

Macro Nutrients

Boiled Black Beans

Energy262 kcal

9.03%

Boiled Black Beans have 261.94938 kcal of Energy per 7 ounces, which is 9.03% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.07 g

1.1%

Boiled Black Beans have 1.0716111 g of Fat per 7 ounces, which is 1.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.28 g

0.86%

Boiled Black Beans have 0.275840635 g of Saturated Fat per 7 ounces, which is 0.86% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.21 g

13%

Boiled Black Beans have 0.208368825 g of Omega 3 per 7 ounces, which is 13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.25 g

1.47%

Boiled Black Beans have 0.25004259 g of Omega 6 per 7 ounces, which is 1.47% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate47 g

36%

Boiled Black Beans have 47.05166515 g of Carbohydrate per 7 ounces, which is 36% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.64 g

0.88%

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

Boiled Black Beans have 0.6350288 g of Sugars per 7 ounces, which is 0.88% 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

Fiber17.3 g

45.4%

Boiled Black Beans have 17.2648455 g of Fiber per 7 ounces, which is 45.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein17.6 g

31.4%

Boiled Black Beans have 17.5823599 g of Protein per 7 ounces, which is 31.4% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.48 mg

40.4%

Thiamine

Boiled Black Beans have 0.48420946 mg of Vitamin B1 per 7 ounces, which is 40.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.12 mg

Riboflavin

Boiled Black Beans have 0.117083435 mg of Vitamin B2 per 7 ounces, which is 9% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31 mg

6.26%

Niacin, nicotinic acid, niacinamide

Boiled Black Beans have 1.002154825 mg of Vitamin B3 per 7 ounces, which is 6.26% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.48 mg

9.6%

Pantothenic acid

Boiled Black Beans have 0.48024053 mg of Vitamin B5 per 7 ounces, which is 9.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.14 mg

10.5%

Pyridoxine

Boiled Black Beans have 0.136928085 mg of Vitamin B6 per 7 ounces, which is 10.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9296 μg

74%

Folates and Folic Acid

Boiled Black Beans have 295.685285 μg of Vitamin B9 per 7 ounces, which is 74% 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 7 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 Beans have 0 mg of Vitamin C per 7 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.73 mg

11.5%

Tocopherols and Tocotrienols

Boiled Black Beans have 1.72648455 mg of Vitamin E per 7 ounces, which is 11.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K6.55 μg

5.46%

Phytomenadione or phylloquinone

Boiled Black Beans have 6.5487345 μg of Vitamin K per 7 ounces, which is 5.46% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Black Beans

Calcium53.6 mg

5.36%

Boiled Black Beans have 53.580555 mg of Calcium per 7 ounces, which is 5.36% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.41 mg

46%

Boiled Black Beans have 0.414753185 mg of Copper per 7 ounces, which is 46% 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

Iron4.17 mg

52%

Boiled Black Beans have 4.1673765 mg of Iron per 7 ounces, which is 52% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium139 mg

33%

Boiled Black Beans have 138.91255 mg of Magnesium per 7 ounces, which is 33% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.88 mg

38.3%

Boiled Black Beans have 0.88110246 mg of Manganese per 7 ounces, which is 38.3% 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

Phosphorus278 mg

39.7%

Boiled Black Beans have 277.8251 mg of Phosphorus per 7 ounces, which is 39.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium704 mg

20.7%

Boiled Black Beans have 704.485075 mg of Potassium per 7 ounces, which is 20.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.4 μg

4.33%

Boiled Black Beans have 2.381358 μg of Selenium per 7 ounces, which is 4.33% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2 mg

0.13%

Boiled Black Beans have 1.984465 mg of Sodium per 7 ounces, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.22 mg

20.2%

Boiled Black Beans have 2.2226008 mg of Zinc per 7 ounces, which is 20.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water130 g

3.53%

Boiled Black Beans have 130.4587291 g of Water per 7 ounces, which is 3.53% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Boiled Black Beans:

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

Minerals in 7 ounces of Boiled Black Beans:

7 ounces of Boiled Black Beans is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It has some Calcium and Selenium.
It has no Sodium.

Macronutrients in 7 ounces of Boiled Black Beans:

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

Compare Boiled Black Beans with:

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

Food Info

Nutrients in 7 ounces of Boiled Black Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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