Black beans

Black beans

Pawel Malczewski
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Nutritional information for Black Beans cooked (per 1/2 cup - 86g serving)

MACRO-NUTRIENTS
NutrientAmount% of RDA
for men
Rating
for men
% of RDA
for women
Rating
for women
Fiber (g)7.525Excellent30Excellent
Omega 3 (mg)90.55.7-8.2-
Omega 6 (mg)108.50.6-0.9-
MICRO-NUTRIENTS (VITAMINS)
NutrientAmount% of RDA
for men
Rating
for men
% of RDA
for women
Rating
for women
Vitamin A (IU)5.20.2-0.2-
Vitamin C (mg)00-0-
Vitamin E (mg)00-0-
Vitamin K (mcg)00-0-
Thiamin - B1 (mg)0.216.7Good18.2Good
Riboflavin - B2 (mg)0.17.7-9.1-
Niacin - B3 (mg)0.53.1-3.6-
Pantothenic Acid - B5 (mg)0.23.3-5-
Vitamin B6 (mg)0.17.7-5.9-
Vitamin B12 (mcg)00-0-
Folate (mcg)12832Excellent32Excellent
Choline (mg)00-0-
MICRO-NUTRIENTS (MINERALS)
NutrientAmount% of RDA
for men
Rating
for men
% of RDA
for women
Rating
for women
Calcium (mg)23.22.3-2.3-
Copper (mg)0.222.2Excellent22.2Excellent
Iron (mg)1.822.5Excellent10-
Magnesium (mg)6014.3Good18.8Good
Manganese (mg)0.417.4Good22.2Excellent
Phosphorus (mg)120.512.1Good12.1Good
Potassium (mg)305.58-10.9Good
Selenium (mcg)1.11.6-1.8-
Sodium (mg)0.90.1-0.1-
Zinc (mg)19.1-12.5Good
For Table Legend & Data Sources Information click here.

Other nutritional information for Black Beans cooked (per 1/2 cup - 86g serving)

Other informationAmountRating
Calories (Cal) 101.1-
Kilojoules (kJ)423-
Glycemic Index (GI)30Low
Portion for GL (g)150-
Glycemic Load (GL)7Low
Energy nutrientsAmount% of Energy
Total Carbs (g)20.465.9
Fat (g)0.54
Protein (g)7.630.1
For Table Legend & Data Sources Information click here.

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