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Nutrients in 100 calories of Black Beans

Raw Black Beans (Phaseolus vulgaris).

Weight per 100 Calories

Black Beans
29.3g

Raw Black Beans has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
25%
4%
71%
100 kcal ▼

Macro Nutrients

Black Beans
Energy100 kcal
3.45%
Raw Black Beans have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.42 g
0.43%
Raw Black Beans have 0.41642228739003 g of Fat per 100 calories, which is 0.43% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.11 g
0.34%
Raw Black Beans have 0.10733137829912 g of Saturated Fat per 100 calories, which is 0.34% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.082 g
5.1%
Raw Black Beans have 0.081524926686217 g of Omega 3 per 100 calories, which is 5.1% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.097 g
0.57%
Raw Black Beans have 0.097360703812317 g of Omega 6 per 100 calories, which is 0.57% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Black Beans have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate18.3 g
14%
Raw Black Beans have 18.287390029326 g of Carbohydrate per 100 calories, which is 14% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.62 g
0.86%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Black Beans have 0.6217008797654 g of Sugars per 100 calories, which is 0.86% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber4.55 g
12%
Raw Black Beans have 4.5454545454545 g of Fiber per 100 calories, which is 12% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein6.33 g
11.3%
Raw Black Beans have 6.3343108504399 g of Protein per 100 calories, which is 11.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Black Beans
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Raw Black Beans have 0 μg of Vitamin A per 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.26 mg
22%
Thiamine
Raw Black Beans have 0.26392961876833 mg of Vitamin B1 per 100 calories, which is 22% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.057 mg
4.35%
Riboflavin
Raw Black Beans have 0.056598240469208 mg of Vitamin B2 per 100 calories, which is 4.35% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.57 mg
3.6%
Niacin, nicotinic acid, niacinamide
Raw Black Beans have 0.5733137829912 mg of Vitamin B3 per 100 calories, which is 3.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.26 mg
5.27%
Pantothenic acid
Raw Black Beans have 0.26363636363636 mg of Vitamin B5 per 100 calories, which is 5.27% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.084 mg
6.45%
Pyridoxine
Raw Black Beans have 0.083870967741935 mg of Vitamin B6 per 100 calories, which is 6.45% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9130 μg
32.6%
Folates and Folic Acid
Raw Black Beans have 130.20527859238 μg of Vitamin B9 per 100 calories, which is 32.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Black Beans have 0 μg of Vitamin B12 per 100 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
0%
Ascorbic acid
Raw Black Beans have 0 mg of Vitamin C per 100 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Black Beans have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.062 mg
0.41%
Tocopherols and Tocotrienols
Raw Black Beans have 0.06158357771261 mg of Vitamin E per 100 calories, which is 0.41% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1.64 μg
1.37%
Phytomenadione or phylloquinone
Raw Black Beans have 1.6422287390029 μg of Vitamin K per 100 calories, which is 1.37% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Black Beans
Calcium36 mg
3.6%
Raw Black Beans have 36.070381231672 mg of Calcium per 100 calories, which is 3.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.25 mg
27.4%
Raw Black Beans have 0.2466275659824 mg of Copper per 100 calories, which is 27.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.47 mg
18.4%
Raw Black Beans have 1.4721407624633 mg of Iron per 100 calories, which is 18.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium50 mg
12%
Raw Black Beans have 50.146627565982 mg of Magnesium per 100 calories, which is 12% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.31 mg
13.5%
Raw Black Beans have 0.3108504398827 mg of Manganese per 100 calories, which is 13.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus103 mg
14.7%
Raw Black Beans have 103.22580645161 mg of Phosphorus per 100 calories, which is 14.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium435 mg
12.8%
Raw Black Beans have 434.89736070381 mg of Potassium per 100 calories, which is 12.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.94 μg
1.7%
Raw Black Beans have 0.93841642228739 μg of Selenium per 100 calories, which is 1.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1.47 mg
0.098%
Raw Black Beans have 1.466275659824 mg of Sodium per 100 calories, which is 0.098% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.07 mg
9.73%
Raw Black Beans have 1.0703812316716 mg of Zinc per 100 calories, which is 9.73% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water3.23 g
0.087%
Raw Black Beans have 3.2316715542522 g of Water per 100 calories, which is 0.087% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Raw Black Beans:
Minerals in 100 calories of Raw Black Beans:
Macronutrients in 100 calories of Raw Black Beans:



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