Pureed Black Beans
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 285.95 g | 104% |
| Net Carbohydrates | 215.28 g | 87% |
| Sugars | 9.93 g | 28% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 70.67 g | 252% |
| Protein | 98.46 g | 197% |
| Total Fat | 20.21 g | 26% |
| Saturated Fat | 3.55 g | 18% |
| Monounsaturated Fat | 10.56 g | - |
| Polyunsaturated Fat | 4.23 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 24.34 mcg | 3% |
| Vitamin C | 5.63 mg | 6% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 607.01 mg | 26% |
| Potassium | 6782.8 mg | 144% |
| Calcium | 578.1 mg | 44% |
| Magnesium | 782.38 mg | 186% |
| Iron | 23.67 mg | 131% |
| Zinc | 16.66 mg | 151% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
3%
Vitamin C
6%
Vitamin D
0%
Vitamin E
20%
Vitamin K
29%
Vitamin B1
342%
Vitamin B2
67%
Vitamin B3
56%
Vitamin B5
82%
Vitamin B6
79%
Vitamin B7
-
Vitamin B9
0.4%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
44%
Iron
131%
Magnesium
186%
Phosphorus
129%
Potassium
144%
Sodium
26%
Zinc
151%
Copper
427%
Manganese
216%
Selenium
27%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
0.3%
Isoleucine
0.2%
Valine
0.3%
Lysine
0.1%
Tryptophan
0.2%
Threonine
0.1%
Phenylalanine
0.3%
Methionine
0.1%
Histidine
0.1%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 1680 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
4 h 6 min
Jogging
3 h 32 min
Cycling
3 h 38 min
Walking
6 h 35 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Black beans are a nutrient-dense food, rich in intrinsic fiber and plant-based protein, which significantly increases satiety and favorably modulates postprandial glucose and insulin, according to research in PubMed, including a pilot study on individuals with metabolic syndrome. Additionally, WebMD notes that black beans provide antioxidants, fiber, protein, and complex carbohydrates that contribute to effective blood sugar regulation by preventing spikes, and may reduce the risks of certain cancers, such as stomach, kidney, and colon cancers, partly due to their anthocyanin content protecting cells from DNA damage.
1. Are Beans Good for You? 6 Benefits of Beans
Source: Cleveland Clinic
Summary: Black beans are particularly rich in anthocyanins, which protect cells from DNA damage and may help prevent cancer.
Read More: https://health.clevelandclinic.org/benefits-of-beans
2. Black Beans: Health Benefits, Nutrients, Preparation, and More
Source: WebMD
Summary: Black beans are nutritionally potent, offering a rich combination of antioxidants, fiber, protein, and complex carbohydrates, which contribute to effective blood sugar regulation and reduced risks of certain cancers.
Read More: https://www.webmd.com/diet/health-benefits-black-beans
3. Why Beans Are Nature’S Perfect Food
Source: UCLA Health
Summary: Beans are a nutrient-dense food, uniquely categorized as both a protein source and a complex carbohydrate, offering substantial amounts of fiber, plant-based protein, and essential minerals.
Read More: https://www.uclahealth.org/news/article/why-beans-are-natures-perfect-food
4. Assessing Beans as a Source of Intrinsic Fiber on Satiety in Men and Women With Metabolic Syndrome.
Source: PubMed
Summary: Whole black beans, as a source of intrinsic fiber, significantly increased satiety and favorably modulated postprandial glucose, insulin, and gastrointestinal hormones compared to meals with added fiber or no added fiber in individuals with metabolic syndrome.
Read More: https://pubmed.ncbi.nlm.nih.gov/28735851/
5. Black Beans: Health Benefits, Facts, and Research
Source: Medical News Today, 2018
Summary: Black beans are highly valued for their rich content of protein and fiber, along with numerous other essential nutrients that contribute significantly to human health.
