Cannellini Bean with Flat Leaf Kale Recipe

Summary
Diet Suitability
Vitamin
Mineral
Carb
Protein
Fat
Others
FAQ

Cannellini Bean with Flat Leaf Kale has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin A and Vitamin C.

The food contains 24.2g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 10.8 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It gives a good yield of Iron at 5.04 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.

Based on the composite nutritive standing Cannellini Bean with Flat Leaf Kale has been given a composite ranking of 79, and in moderation.

Calorie Breakdown

	Calories from Protein	19%
	Calories from Fat	37%
	Calories from Carbs	43%

Why this is good for you

High in Protein
Very high in Vitamin A
Very high in Vitamin C
High in Dietary Fiber
High in Iron

Why this is bad for you

High in Sodium

Vitamin Analysis

Name	Amount	%DV
Vitamin A	4800 IU	96%
Vitamin C	40.8 mg	68%
Thiamin	0.17 mg	11%
Niacin	3.8 mg	19%
Vitamin B6	0.22 mg	11%
Folate	36 mcg	9%

Mineral Analysis

Name	Amount	%DV
Calcium	150 mg	15%
Iron	5 mg	28%
Magnesium	28 mg	7%
Potassium	267 mg	7.6%
Sodium	579 mg	24.1%

Carbohydrate Analysis

Name	Amount	%DV
Total Carbohydrate	24.2 g	8.1%
Dietary Fiber	6 g	24%
Sugars	1.2 g

Protein Analysis

Name	Amount	%DV	Rank	Interpretation
Protein	10.8 g	21.6%

Fat Analysis

Name	Amount	%DV	Rank	Interpretation
Total Fat	9.2 g	14.2%
Saturated Fat	3.1 g	15.5%


How many calories are there in Cannellini Bean with Flat Leaf Kale?
How much protein is there in Cannellini Bean with Flat Leaf Kale?

Nutrition Facts

Serving size

Amount Per Serving

Calories 224 Calories from Fat 83

% Daily Value *

Total Fat 9.2 g 14.2%

Saturated Fat 3.1 g 15.5%

Trans Fat

Cholesterol 21 mg 7%

Sodium 579 mg 24.1%

Total Carbohydrates 24.2 g 8.1%

Dietary Fiber 6 g24%

Sugars 1.2 g

Protein 10.8 g 21.6%

Vitamin A 96% Vitamin C 68%

Calcium 15% Iron 28%

*Based on a 2000 Calorie diet

Source: http://allrecipes.com/recipe/cannellini-bean-with-flat-leaf-kale/detail.aspx Embed Table: