Nutrients in 7 ounces of Black Beans

Raw Black Beans (Phaseolus vulgaris).

Macros Ratio

Protein Fat Carbs

25%

71%

7 oz ▼

Macro Nutrients

Black Beans

Energy677 kcal

23.3%

Raw Black Beans have 676.702565 kcal of Energy per 7 ounces, which is 23.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.8 g

2.9%

Raw Black Beans have 2.8179403 g of Fat per 7 ounces, which is 2.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.73 g

2.27%

Raw Black Beans have 0.72631419 g of Saturated Fat per 7 ounces, which is 2.27% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.55 g

34.5%

Raw Black Beans have 0.55168127 g of Omega 3 per 7 ounces, which is 34.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.66 g

3.88%

Raw Black Beans have 0.65884238 g of Omega 6 per 7 ounces, which is 3.88% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate124 g

95%

Raw Black Beans have 123.7512374 g of Carbohydrate per 7 ounces, which is 95% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.2 g

5.8%

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

Raw Black Beans have 4.2070658 g of Sugars per 7 ounces, which is 5.8% 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

Fiber30.8 g

81%

Raw Black Beans have 30.7592075 g of Fiber per 7 ounces, which is 81% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein43 g

76.5%

Raw Black Beans have 42.864444 g of Protein per 7 ounces, which is 76.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Black Beans

Vitamin A0 μg

RAE, retinol activity equivalents

Raw 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 B11.8 mg

149%

Thiamine

Raw Black Beans have 1.7860185 mg of Vitamin B1 per 7 ounces, which is 149% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.38 mg

29.5%

Riboflavin

Raw Black Beans have 0.383001745 mg of Vitamin B2 per 7 ounces, which is 29.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.88 mg

24.2%

Niacin, nicotinic acid, niacinamide

Raw Black Beans have 3.879629075 mg of Vitamin B3 per 7 ounces, which is 24.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.8 mg

35.7%

Pantothenic acid

Raw Black Beans have 1.784034035 mg of Vitamin B5 per 7 ounces, which is 35.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.57 mg

43.7%

Pyridoxine

Raw Black Beans have 0.56755699 mg of Vitamin B6 per 7 ounces, which is 43.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9881 μg

220%

Folates and Folic Acid

Raw Black Beans have 881.10246 μg of Vitamin B9 per 7 ounces, which is 220% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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

Raw 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

Raw 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 E0.42 mg

2.78%

Tocopherols and Tocotrienols

Raw Black Beans have 0.41673765 mg of Vitamin E per 7 ounces, which is 2.78% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K11 μg

9.26%

Phytomenadione or phylloquinone

Raw Black Beans have 11.113004 μg of Vitamin K per 7 ounces, which is 9.26% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Black Beans

Calcium244 mg

24.4%

Raw Black Beans have 244.089195 mg of Calcium per 7 ounces, which is 24.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.67 mg

185%

Raw Black Beans have 1.668935065 mg of Copper per 7 ounces, which is 185% 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

Iron9.96 mg

125%

Raw Black Beans have 9.9620143 mg of Iron per 7 ounces, which is 125% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium339 mg

80.8%

Raw Black Beans have 339.343515 mg of Magnesium per 7 ounces, which is 80.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.1 mg

91%

Raw Black Beans have 2.1035329 mg of Manganese per 7 ounces, which is 91% 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

Phosphorus699 mg

100%

Raw Black Beans have 698.53168 mg of Phosphorus per 7 ounces, which is 100% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2943 mg

86.6%

Raw Black Beans have 2942.961595 mg of Potassium per 7 ounces, which is 86.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6.35 μg

11.5%

Raw Black Beans have 6.350288 μg of Selenium per 7 ounces, which is 11.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium9.92 mg

0.66%

Raw Black Beans have 9.922325 mg of Sodium per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc7.24 mg

66%

Raw Black Beans have 7.24329725 mg of Zinc per 7 ounces, which is 66% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water22 g

0.59%

Raw Black Beans have 21.8688043 g of Water per 7 ounces, which is 0.59% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Black Beans:

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

Minerals in 7 ounces of Raw Black Beans:

7 ounces of Black Beans has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It is an excellent source of Calcium and Zinc.
It also has a good amount of Selenium.
It has no Sodium.

Macronutrients in 7 ounces of Raw Black Beans:

7 ounces of Black Beans has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Omega 3 and Protein.
It also has some Fat, Omega 6 and Sugars.
The product has trace amounts of Saturated Fat.

Compare Raw Black Beans with:

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

Food Info

Nutrients in 7 ounces of Black Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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