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Easy Black Bean , Corn & Tomato Salad - Recipe and Nutrition Facts
87

Easy Black Bean, Corn, & Tomato Salad Recipe

Easy Black Bean, Corn, & Tomato Salad has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Folate.

The food contains 26.2g 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 7 gms of protein, it is average 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's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It has an average density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Ideally consumed as a Side Dish.

Based on the composite nutritive standing Easy Black Bean, Corn, & Tomato Salad has been given a composite ranking of 87, and on a regular basis.

Calorie Breakdown

 Calories from Protein15%
 Calories from Fat28%
 Calories from Carbs57%

Why this is good for you

  • No Cholesterol
  • Low in Saturated Fat
  • High in Dietary Fiber
  • High in Folate

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A225 IU4.5%
Vitamin C7.4 mg12.3%
Vitamin D0 IU
Vitamin E0.74 mg2.5%
Thiamin0.18 mg11.9%
Riboflavin0.09 mg5.4%
Niacin1.1 mg5.6%
Vitamin B60.09 mg4.7%
Folate120 mcg30%
Vitamin B120 mcg
Pantothenic Acid0.58 mg5.8%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium23 mg2.3%
Iron2 mg11.1%
Magnesium56.4 mg14.1%
Phosphorus128 mg12.8%
Potassium381.3 mg10.9%
Sodium322.7 mg13.4%
Zinc0.93 mg6.2%
Copper0.18 mg8.9%
Manganese0.4 mg20.1%
Selenium1.3 mcg1.8%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate26.2 g8.7%
Dietary Fiber6.7 g26.8%
Sugars0 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein7 g14%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5.6 g8.6%
Saturated Fat0.8 g4%
Monounsaturated Fat3.6 g
Polyunsaturated Fat0.8 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 172 Calories from Fat 0

% Daily Value *

Total Fat 5.6 g 8.6%

Saturated Fat 0.8 g 4%

Trans Fat

Cholesterol 0 mg

Sodium 322.7 mg 13.4%

Total Carbohydrates 26.2 g 8.7%

Dietary Fiber 6.7 g26.8%

Sugars 0 g

Protein 7 g 14%

Vitamin A 4.5% Vitamin C 12.3%

Calcium 2.3% Iron 11.1%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1086417 Embed Table:

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