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Nutritional Info: Black bean soup (canned)

The official USDA name for this food is "Beans, black turtle soup, mature seeds, canned" with USDA reference number: 16018
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Black bean soup (canned)

Nutrition Facts

Serving Size: 1 cup (240g or 8.5 oz)
 

Amount Per Serving

 

Calories

218
Calories from Fat 6
 

% Daily Value*

 

Total Fat

1g
1%
 
Saturated Fat 0g1%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

922mg
40%
 

Total Carbohydrate

40g
13%
 
Dietary Fiber 17g66%
 
Sugars 0g
 

Protein

14g
 
Vitamin A0% · Vitamin C1%
 
Calcium8% · Iron25%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Bowl of Black Bean Soup with a slice of bread
Bowl of Black Bean Soup with a slice of bread

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Calories

Calories

Serving Size: 1 cup (240g or 8.5 oz)
kcal*kjoules*RDI%
 
Total Calories218 kcal914 kJ11%
 
from Carbs161.8 kcal676.8 kJ
 
from Fat5.8 kcal24.37 kJ
 
from Protein50.2 kcal210.11 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 240 grams of Black bean soup (canned)


Vitamin Content

Vitamin Content

Serving Size: 1 cup (240g or 8.5 oz)
AmountRDI%
 
Vitamin A 9.6 IU 0%
 
Vitamin B6 0.132 mg 7%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added ~
 
Vitamin C 6.48 mg 1%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) ~
 
Vitamin E, Added ~
 
Vitamin K ~
 
Thiamin 0.336 mg 22%
 
Riboflavin 0.288 mg 17%
 
Niacin 1.488 mg 7%
 
Pantothenic Acid 0.4416 mg 4%
 
Folate 146.4 mcg 37%
 
Folate, Food 146.4 mcg 37%
 
Folate, DFE 146.4 mcg DFE 37%
 
Choline ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 240g (8.47 oz) of Black bean soup (canned) contains. Vitamin RDI for 240 grams of Black bean soup (canned)


Mineral Content

Mineral Content

Serving Size: 1 cup (240g or 8.5 oz)
AmountRDI%
 
Calcium 84 mg 8%
 
Iron 4.56 mg 25%
 
Magnesium 84 mg 21%
 
Phosphorus 259.2 mg 26%
 
Potassium 739.2 mg 16%
 
Sodium 921.6 mg 40%
 
Zinc 1.296 mg 9%
 
Copper 0.4608 mg 23%
 
Manganese 0.5592 mg 28%
 
Selenium 3.12 mcg 4%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 240g (8.47 oz) of Black bean soup (canned) contains. Mineral RDI for 240 grams of Black bean soup (canned)


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 cup (240g or 8.5 oz)
AmountRDI%*
 
Protein14.472g29%
 

Essential Aminos

 
Histidine0.4032 g58%
 
Isoleucine0.6384 g46%
 
Leucine1.1544 g42%
 
Lysine0.9936 g47%
 
Methionine0.2184 g
 
Phenylalanine0.7824 g
 
Threonine0.6096 g58%
 
Tryptophan0.1704 g61%
 
Valine0.756 g42%
 

Non-essential Aminos

 
Arginine0.8952 g
 
Alanine0.6072 g
 
Aspartate1.7496 g
 
Cystine0.1584 g
 
Glutamate2.2056 g
 
Glycine0.564 g
 
Hydroxyproline
 
Proline0.612 g
 
Serine0.7872 g
 
Tyrosine0.408 g
 
Methionine + Cystine† 0.3768 g 36
 
Phenylalanine + Tyrosine† 1.1904 g 113
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Black bean soup (canned) is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 240g (8.47 oz) of Black bean soup (canned). The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 240g (8.47 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 240 grams of Black bean soup (canned)


Carbohydrate Content

Carbohydrates

Serving Size: 1 cup (240g or 8.5 oz)
AmountRDI%
 
Total Carbohydrates39.744g13%
 
Dietary Fiber16.56g66%
 
Starch~
 
Sugars~
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.
240g (8.47 oz) grams of Black bean soup (canned) contains 39.744 grams of carbohydrates which is 13% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 240 grams of Black bean soup (canned) contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup (240g or 8.5 oz)
AmountRDI%
 
Total Fat0.696g1%
 
Total Omega-3 Fatty Acids0.1368g
 
Total Omega-6 Fatty Acids0.1632g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.18g1%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]~
 
Capric Acid   [Decanoic Acid]~
 
Caproic Acid   [Hexanoic Acid]~
 
Caprylic Acid   [Octanoic Acid]~
 
Lauric Acid   [Dodecanoic Acid]~
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0g
 
Palmitic Acid   [Hexadecanoic Acid]0.168g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.0096g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.06g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]~
 
Gadoleic Acid   [Eicosenoic Acid]~
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.06g
 
Palmitoleic Acid   [Hexadecenoic Acid]~
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.3g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]~
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]~
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]~
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.1632g
 
Linolenic Acid   [Octadecatrienoic Acid]0.1368g
 
Parinaric Acid   [Octadecatetraenoic Acid]~
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]~
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Black bean soup (canned) in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 240 grams of Black bean soup (canned)
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 cup (240g or 8.5 oz)
Amount
 
Alcohol~
 
Water181.536g
 
Ash3.576g
 
Caffeine~
 
Theobromine~
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Black bean soup (canned):

Black bean soup (canned) is an excellent source of Thiamin, Folate, Iron, Magnesium, Phosphorus, Sodium, Copper, Manganese, Protein and Fiber. This means that the food contains 20% or more of your RDI for these nutrients.

Black bean soup (canned) is a good source of Riboflavin and Potassium. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 60
Athletic Diet - Low Fat, High Protein and Carbs 92
Low Fat Diet (e.g. Jenny Craig) 89
Low Carb Diet (e.g. Atkins Diet) 0
Low Cholesterol Diet 32
Low Sodium Diet 0
Low Glycemic Index Diet (e.g. South Beach Diet) 39
Low Protein Diet 0
Horizontal bar chart


How long will it take to burn 218 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 218 calories contained in 240g (8.47 oz)g of Black bean soup (canned). The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 218 calories
Stretching1 hour 13 mins(180 cal/hr)
Walking (3.5 mph)47 mins(280 cal/hr)
Bicycling (<10 mph)45 mins(290 cal/hr)
Dancing40 mins(330 cal/hr)
Light gardening/yard work40 mins(330 cal/hr)
Golf (walking and carrying clubs)40 mins(330 cal/hr)
Hiking35 mins(370 cal/hr)
Amount of Vigorous exercise to burn 218 calories
Weight lifting (vigorous effort)30 mins(440 cal/hr)
Heavy yard work (chopping wood)30 mins(440 cal/hr)
Basketball (vigorous)30 mins(440 cal/hr)
Walking (4.5 mph)28 mins(460 cal/hr)
Aerobics27 mins(480 cal/hr)
Swimming (slow freestyle laps)26 mins(510 cal/hr)
Running/jogging (5 mph)22 mins(590 cal/hr)
Bicycling (>10 mph)22 mins(590 cal/hr)
Exercise profile for 240g (8.47 oz) of Black bean soup (canned)

How to cite this food as a source in academic or research papers

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Beans, black turtle soup, mature seeds, canned" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 25 May 2017 http://skipthepie.org/legumes-and-legume-products/beans-black-turtle-soup-mature-seeds-canned/

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Soy meal, defatted, raw, crude protein basis (N x 6.25) Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash Soy protein concentrate, produced by acid wash
Soy protein concentrate, produced by alcohol extraction Soy protein isolate Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus
Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO Soy protein isolate, potassium type Soy protein isolate, potassium type, crude protein basis
Soy sauce made from hydrolyzed vegetable protein Soy sauce made from soy (tamari) Soy sauce made from soy and wheat (shoyu)
Soy sauce made from soy and wheat (shoyu), low sodium Soybean, curd cheese Soybeans, mature cooked, boiled, without salt
Soybeans, mature seeds, cooked, boiled, with salt Soybeans, mature seeds, dry roasted Soybeans, mature seeds, raw
Soybeans, mature seeds, roasted, no salt added Soybeans, mature seeds, roasted, salted Soymilk (All flavors), enhanced
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D Soymilk (all flavors), nonfat, with added calcium, vitamins A and D Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D Soymilk, chocolate, nonfat, with added calcium, vitamins A and D Soymilk, chocolate, unfortified
Soymilk, chocolate, with added calcium, vitamins A and D Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D Soymilk, original and vanilla, light, with added calcium, vitamins A and D
Soymilk, original and vanilla, unfortified Soymilk, original and vanilla, with added calcium, vitamins A and D Tempeh
Tempeh, cooked Tofu yogurt Tofu, dried-frozen (koyadofu)
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate Tofu, extra firm, prepared with nigari Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, fried Tofu, fried, prepared with calcium sulfate Tofu, hard, prepared with nigari
Tofu, okara Tofu, raw, firm, prepared with calcium sulfate Tofu, raw, regular, prepared with calcium sulfate
Tofu, salted and fermented (fuyu) Tofu, salted and fermented (fuyu), prepared with calcium sulfate Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
USDA Commodity, Peanut Butter, smooth Vegetarian Bacon Vegetarian Bacon Bits
Vegetarian baked beans Vegetarian fillets Vegetarian meatloaf or patties
Vegetarian stew Veggie burgers or soyburgers, unprepared Vermicelli, made from soy
Vitasoy USA, Nasoya Lite Firm Tofu Vitasoy USA, Organic Nasoya Extra Firm Tofu Vitasoy USA, Organic Nasoya Firm Tofu
Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu Vitasoy USA, Vitasoy Light Vanilla Soymilk Vitasoy USA, Vitasoy Organic Creamy Original Soymilk
Vitasoy USA, Vitasoy Orgnaic Classic Original Soymilk WORTHINGTON Chic-Ketts, frozen, unprepared WORTHINGTON Chili, canned, unprepared
WORTHINGTON Choplets, canned, unprepared WORTHINGTON Diced Chik, canned, unprepared WORTHINGTON Dinner Roast, frozen, unprepared
WORTHINGTON FriChik Original, canned, unprepared WORTHINGTON FriPats, frozen, unprepared WORTHINGTON Leanies, frozen, unprepared
WORTHINGTON Low Fat Fri Chik, canned, unprepared WORTHINGTON Low Fat Veja-Links, canned, unprepared WORTHINGTON Meatless Chicken Roll, frozen, unprepared
WORTHINGTON Meatless Corned Beef Roll, frozen, unprepared WORTHINGTON Multigrain Cutlets, canned, unprepared WORTHINGTON Prime Stakes, canned, unprepared
WORTHINGTON Prosage Links, frozen, unprepared WORTHINGTON Prosage Roll, frozen, unprepared WORTHINGTON Saucettes, canned, unprepared
WORTHINGTON Smoked Turkey Roll, frozen, unprepared WORTHINGTON Stakelets, frozen, unprepared WORTHINGTON Stripples, frozen, unprepared
WORTHINGTON Super Links, canned, unprepared WORTHINGTON Vegetable Skallops, canned, unprepared WORTHINGTON Vegetable Steaks, canned, unprepared
WORTHINGTON Vegetarian Burger, canned, unprepared WORTHINGTON Veja-Links, canned, unprepared WORTHINGTON Wham (roll), frozen, unprepared
White beans (boiled with salt) White beans (boiled without salt) White beans (canned)
White beans (raw) Winged beans, mature seeds, cooked, boiled, with salt Winged beans, mature seeds, cooked, boiled, without salt
Winged beans, mature seeds, raw Yardlong beans, mature seeds, cooked, boiled, with salt Yardlong beans, mature seeds, cooked, boiled, without salt
Yardlong beans, mature seeds, raw Yellow beans (boiled with salt) Yellow beans (boiled without salt)
Yellow beans (raw)




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