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Nutritional Facts: Seasoned Mashed Black Beans

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1 to taste (0g)
cooking spray
2 medium (220g)
onions
4 (12g)
garlic cloves
1 small (0g)
jalapeno chiles
30 ounces (614g)
black beans
2 cups (0g)
vegetable broth
1 teaspoon (2g)
ground cumin
1/3 cup (5g)
cilantro leaves
1 to taste (0g)
salt and pepper
Total 1 serving
Alanine n/a 0.0 0.0 n/a 2.3 n/a n/a n/a n/a 2 0
Alcohol n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0 0
Arginine n/a 0.2 0.1 n/a 3.4 n/a n/a n/a n/a 4 1
Ash n/a 0.8 0.2 n/a 7.1 n/a 0.2 0.1 n/a 8 1
Aspartic acid n/a 0.2 0.1 n/a 6.6 n/a n/a n/a n/a 7 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a 0.1 n/a 0 0
Caffeine n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0 0
Calcium n/a 50.6 21.7 n/a 165.9 n/a 19.6 3.6 n/a 261 44
Calories n/a 88.0 17.9 n/a 810.9 n/a 7.9 1.2 n/a 926 154
Calories (kj) n/a 365.2 74.8 n/a 3,390.9 n/a 32.9 5.1 n/a 3,869 645
Campesterol n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Carbohydrates n/a 20.5 4.0 n/a 145.6 n/a 0.9 0.2 n/a 171 29
Cholesterol n/a 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Copper n/a 0.1 0.0 n/a 1.3 n/a 0.0 0.0 n/a 1 0
Cystine n/a 0.0 0.0 n/a 0.6 n/a n/a n/a n/a 1 0
Dietary Fiber n/a 3.7 0.3 n/a 53.4 n/a 0.2 0.1 n/a 58 10
Folate n/a 41.8 0.4 n/a 915.3 n/a 0.2 3.3 n/a 961 160
Folate, DFE n/a 41.8 0.4 n/a 915.3 n/a 0.2 3.3 n/a 961 160
Folate, food n/a 41.8 0.4 n/a 915.3 n/a 0.2 3.3 n/a 961 160
Folic acid n/a 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Fructose n/a 2.8 n/a n/a n/a n/a n/a n/a n/a 3 0
Galactose n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a 4.3 n/a n/a n/a n/a n/a n/a n/a 4 1
Glutamic acid n/a 0.6 0.1 n/a 8.3 n/a n/a n/a n/a 9 1
Glycine n/a 0.1 0.0 n/a 2.1 n/a n/a n/a n/a 2 0
Histidine n/a 0.0 0.0 n/a 1.5 n/a n/a n/a n/a 2 0
Iron n/a 0.5 0.2 n/a 12.9 n/a 1.4 0.1 n/a 15 3
Isoleucine n/a 0.0 0.0 n/a 2.4 n/a n/a n/a n/a 2 0
Lactose n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Leucine n/a 0.1 0.0 n/a 4.3 n/a n/a n/a n/a 4 1
Lysine n/a 0.1 0.0 n/a 3.7 n/a n/a n/a n/a 4 1
Magnesium n/a 22.0 3.0 n/a 430.0 n/a 7.7 1.4 n/a 464 77
Maltose n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Manganese n/a 0.3 0.2 n/a 2.7 n/a 0.1 0.0 n/a 3 1
Methionine n/a 0.0 0.0 n/a 0.8 n/a n/a n/a n/a 1 0
Monounsaturated Fat n/a 0.0 0.0 n/a 0.3 n/a 0.3 0.0 n/a 1 0
Niacin n/a 0.3 0.1 n/a 3.1 n/a 0.1 0.1 n/a 4 1
Pantothenic acid n/a 0.3 0.1 n/a 1.5 n/a n/a 0.0 n/a 2 0
Phenylalanine n/a 0.1 0.0 n/a 2.9 n/a n/a n/a n/a 3 1
Phosphorus n/a 63.8 18.4 n/a 860.0 n/a 10.5 2.6 n/a 955 159
Phytosterols n/a 33.0 n/a n/a n/a n/a 1.4 0.3 n/a 35 6
Polyunsaturated Fat n/a 0.0 0.0 n/a 1.4 n/a 0.1 0.0 n/a 2 0
Potassium n/a 321.2 48.1 n/a 2,180.7 n/a 37.5 27.8 n/a 2,615 436
Proline n/a 0.0 0.0 n/a 2.3 n/a n/a n/a n/a 2 0
Protein n/a 2.4 0.8 n/a 54.4 n/a 0.4 0.1 n/a 58 10
Retinol n/a 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Riboflavin n/a 0.1 0.0 n/a 0.4 n/a 0.0 0.0 n/a 0 0
Saturated Fat n/a 0.1 0.0 n/a 0.9 n/a 0.0 0.0 n/a 1 0
Selenium n/a 1.1 1.7 n/a 7.4 n/a 0.1 0.0 n/a 10 2
Serine n/a 0.0 0.0 n/a 3.0 n/a n/a n/a n/a 3 1
Sodium n/a 8.8 2.0 n/a 6.1 n/a 3.5 2.5 n/a 23 4
Starch n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Stigmasterol n/a n/a n/a n/a n/a n/a n/a 0.2 n/a 0 0
Sucrose n/a 2.2 n/a n/a n/a n/a n/a n/a n/a 2 0
Sugar n/a 9.3 0.1 n/a n/a n/a 0.0 0.0 n/a 10 2
Theobromine n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0 0
Thiamin n/a 0.1 0.0 n/a 1.5 n/a 0.0 0.0 n/a 2 0
Threonine n/a 0.0 0.0 n/a 2.3 n/a n/a n/a n/a 2 0
Tocopherol, alpha n/a 0.0 0.0 n/a n/a n/a 0.1 0.1 n/a 0 0
Tocopherol, beta n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, delta n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Total Fat n/a 0.2 0.1 n/a 3.3 n/a 0.5 0.0 n/a 4 1
Tryptophan n/a 0.0 0.0 n/a 0.6 n/a n/a n/a n/a 1 0
Tyrosine n/a 0.0 0.0 n/a 1.5 n/a n/a n/a n/a 2 0
Valine n/a 0.0 0.0 n/a 2.9 n/a n/a n/a n/a 3 0
Vitamin A, IU n/a 4.4 1.1 n/a 36.9 n/a 26.7 359.5 n/a 429 71
Vitamin A, RAE n/a 0.0 0.0 n/a 0.0 n/a 1.3 18.0 n/a 19 3
Vitamin B-12 n/a 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Vitamin B-6 n/a 0.3 0.1 n/a 0.4 n/a 0.0 0.0 n/a 1 0
Vitamin C n/a 16.3 3.7 n/a 0.0 n/a 0.2 1.4 n/a 22 4
Vitamin D n/a 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Water n/a 196.0 7.0 n/a 403.8 n/a 0.2 4.9 n/a 612 102
Zinc n/a 0.4 0.1 n/a 6.9 n/a 0.1 0.0 n/a 8 1

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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