The Nutrient Density of Various Foods, Part 2; Black Beans

It can be difficult to know if you are lacking in certain nutrients without doing extensive analysis of all the foods you eat. To make this easier I decided to make a system of nutrient density and examine various foods. My nutrient density ranks are as follows:

Take 500 calories of a certain food. If that food contains 200% of the recommended daily allowance (or RDA) of a certain nutrient it is considered “very high” in said nutrient. If it contains 100% or more of the RDA it is “high” in said nutrient. Between 60 to 99% RDA per 500 calories will be “Moderately high”. Between 30 and 59% will be “Moderate”. Between 15 and 29% will be “sufficient”. Finally, below 15% will be “low”.

I will only cover micronutrients (essential vitamins and minerals) and am excluding sodium and vitamin D (as I don’t think these nutrients have specific sources, i.e. salt and sunshine respectively). Here are black beans ranked:

Black Beans

  • Very high in N/A
  • High in Folate, Iron
  • Moderately high in Magnesium, Copper, Manganese, Vitamin B1, Phosphorus
  • Moderate in Zinc
  • Sufficient in Vitamin B6, Vitamin B2, Potassium, Vitamin B5
  • Low in Vitamin B3, Selenium, Calcium, Vitamin K, Vitamin E, Vitamin A, Vitamin C, Vitamin B12, choline
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