Mexican Beans & Barley Recipe
Mexican Beans & Barley has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron and Folate.
The food contains 35.9g 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 14.3 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's low 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 gives a good yield of Iron at 4.12 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. It has an average density of Sodium, thus making it suitable for a 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. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Mexican cuisine. Ideally consumed as a Main Dish.
Based on the composite nutritive standing Mexican Beans & Barley has been given a composite ranking of 86, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 23% | |
| Calories from Fat | 20% | |
| Calories from Carbs | 57% |
Why this is good for you
- High in Protein
- Low in Cholesterol
- Very high in Dietary Fiber
- High in Iron
- Very high in Folate
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 210 IU | 4.2% | ||
| Vitamin C | 6.1 mg | 10.1% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.6 mg | 2% | ||
| Thiamin | 0.23 mg | 15.2% | ||
| Riboflavin | 0.16 mg | 9.5% | ||
| Niacin | 2.1 mg | 10.3% | ||
| Vitamin B6 | 0.29 mg | 14.5% | ||
| Folate | 198 mcg | 49.5% | ||
| Vitamin B12 | 0.11 mcg | 1.9% | ||
| Pantothenic Acid | 0.83 mg | 8.3% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 109 mg | 10.9% | ||
| Iron | 4.1 mg | 22.9% | ||
| Magnesium | 53.6 mg | 13.4% | ||
| Phosphorus | 298 mg | 29.8% | ||
| Potassium | 519.5 mg | 14.8% | ||
| Sodium | 166.2 mg | 6.9% | ||
| Zinc | 2 mg | 13.5% | ||
| Copper | 0.37 mg | 18.4% | ||
| Manganese | 0.66 mg | 32.8% | ||
| Selenium | 8.8 mcg | 12.5% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 35.9 g | 12% | ||
| Dietary Fiber | 10.2 g | 40.8% | ||
| Sugars | 0.1 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 14.3 g | 28.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 5.7 g | 8.8% | ||
| Saturated Fat | 2.1 g | 10.5% | ||
| Monounsaturated Fat | 2.6 g | |||
| Polyunsaturated Fat | 0.6 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 246 Calories from Fat 0
% Daily Value *
Total Fat 5.7 g 8.8%
Saturated Fat 2.1 g 10.5%
Trans Fat
Cholesterol 8.8 mg 2.9%
Sodium 166.2 mg 6.9%
Total Carbohydrates 35.9 g 12%
Dietary Fiber 10.2 g40.8%
Sugars 0.1 g
Protein 14.3 g 28.6%
Vitamin A 4.2% Vitamin C 10.1%
Calcium 10.9% Iron 22.9%
*Based on a 2000 Calorie diet
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