Nutritional Content: Black Beans
Black Beans are an excellent source of protein, vitamins and minerals, they are easy to produce and if you grow Pure Varieties you can obtain the seeds for a new planting through the same harvested grains, their cultivation cycle is short and in 3 Months (approximately) are ready for harvest. The expiration time of harvested grains can be increased by a drying process that can be done by hand.
Due to the aforementioned and the nutritional content of these grains, they can be considered a strategic food for the food security of any country that can grow it. It is worth mentioning that this legume is highly produced in different American countries such as Peru, Colombia, Venezuela, Chile and the United States.
It is not advised to consume these raw or undercooked grains, as they are slightly toxic; These toxins are eliminated when cooked.
Nutritional Content of Black Beans (raw) per 100 g of edible portion:
| Nutrient | Quantity in 100 g | Recommended Daily Allowance |
|---|---|---|
| Energy | 341 Kcal | 1500 - 2000 Kcal♀ |
| 2000 - 2500 Kcal♂ | ||
| Proteins | 21.60 g | 1 - 1.18 g/Kg♀ |
| 1 - 2.5 g /Kg♂ | ||
| Carbohydrates | 62.36 g | 190 - 260 g♀ |
| (Glucids) | 250 - 350 g♂ | |
| Sugars | 2.12 g | 50 g |
| Dietary Fiber | 15.50 g | 40 g |
| Lipids | 1.42 g | 44 - 66 g♀ |
| (Fats) | 66 - 80 g♂ | |
| Vitamin B1 | 0.900 mg | 1,2 mg |
| Vitamin B2 | 0.193 mg | 1,4 mg |
| Vitamin B3 | 1.955 mg | 16 mg |
| Vitamin B5 Vitamin B6 | 0.899 mg 0.286 mg | 6 mg 1.4 mg |
| Vitamin B9 | 444 mcg | 200 mcg |
| Vitamin E | 0.21 mg | 12 mg |
| Vitamin K | 5.6 mcg | 75 mcg |
| Calcium Copper | 132 mg 0.841 mg | 800 mg 1 mg |
| Phosphorus | 352 mg | 700 mg |
| Iron | 5.02 mg | 14 mg |
| Magnesium Manganese | 171 mg 1.06 mg | 375 mg 2 mg |
| Potassium | 1483 mg | 2000 mg |
| Selenium Sodium | 3.2 mcg 5 mg | 55 mcg 1500 - 2000 mg |
| Zinc | 3.65 mg | 10 mg |
Important:
Recommended Daily Amount: The values that appear in this Nutritional Table as "Recommended Daily Allowance" are values to guide people a little about what amounts to consume of each nutrient. It should also be taken into account that these recommendations are only valid for adults and healthy people.
We also want to emphasize that the organism of each individual is different and that the most accurate way to know how much of each nutrient each person requires is through an extensive evaluation carried out by a Nutritional Area Professional.
Energy: The exact amount of calories (Kcal) a person should consume daily varies according to their weight, sex, age and physical activities. The standard measure used by the World Health Organization (WHO) to guide consumption of Kcal is 2000 Kcal per day.
Proteins: Determining the daily amount of Proteins that is recommended for Women and Men depends on the amount of daily calories consumed and the physical activities performed. 1 gram of Protein per kilogram of weight is a measure that can be taken as a standard for sedentary people.
Glucids (Carbohydrates): The daily amount of carbohydrates is usually determined according to the calorie intake, metabolism and physical activities that are performed. The range of values we offer here as "Recommended Daily Allowance" is to provide some guidance on the consumption of Glucids (Carbohydrates). In this sense, if you consume about 2000 Kcal per day, it is recommended to consume about 250 g of Carbohydrates.
Sugars: When we talk about Sugars we mean the monosaccharides and disaccharides that are the sugars naturally present in food and those that are present in the Sucrose (Common Sugar).
Lipids (Fats): Total Lipids represent the total amount of all fats in food. The Recommended Daily Allowance to consume for healthy adults varies according to their caloric intake.
Sodium: Take into account that when we talk about Sodium we do not refer to Salt. 1 gram of Salt contains 400 milligrams of Sodium.
