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Oklahoma Bean Skillet - Recipe and Nutrition Facts
78

Oklahoma Bean Skillet Recipe

Oklahoma Bean Skillet has a average-calorie, high-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin C and Folate.

The food contains 53.6g 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. With 17.2 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low PUFA.

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 4 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 a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Based on the composite nutritive standing Oklahoma Bean Skillet has been given a composite ranking of 78, and in moderation.

Calorie Breakdown

 Calories from Protein21%
 Calories from Fat12%
 Calories from Carbs66%

Why this is good for you

  • Very high in Protein
  • High in Vitamin C
  • High in Dietary Fiber
  • High in Iron
  • Very high in Folate

Why this is bad for you

  • High in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A242.4 IU4.8%Top 30%High
Retinol0 mcg
Vitamin C6.5 mg10.9%Mid 40%Average
Vitamin D0.82 IU0.2%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin1.6 mg8.2%Mid 40%Average
Vitamin B60 mg
Folate88.2 mcg22%Top 10%Very High
Folic Acid29.4 mcg
Vitamin B120.41 mcg6.8%Top 30%High
Pantothenic Acid0.41 mg4.1%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium24.5 mg2.4%Mid 40%Average
Iron1.6 mg9.1%Top 30%High
Magnesium31.4 mg7.9%Top 30%High
Phosphorus102.9 mg10.3%Mid 40%Average
Potassium300 mg8.6%Top 30%High
Sodium221.7 mg9.2%Mid 40%Average
Zinc1.2 mg8.2%Top 30%High
Copper0 mg
Manganese0.41 mg20.4%Top 30%High
Selenium4.9 mcg7%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate21.9 g7.3%Mid 40%Average
Dietary Fiber2.3 g9.3%Top 30%High
Sugars1.6 g
Glucose0.4 mg
Fructose0.4 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein7 g14%Mid 40%Average
Tryptophan0 mg
Threonine0.4 mg
Isoleucine0.4 mg
Leucine0.4 mg
Lysine0.4 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.4 mg
Tyrosine0 mg
Valine0.4 mg
Arginine0.4 mg
Histidine0 mg
Alanine0.4 mg
Aspartic Acid0.8 mg
Glutamic Acid1.2 mg
Glycine0.4 mg
Proline0 mg
Serine0.4 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat1.8 g2.8%Bottom 30%Low
Saturated Fat0.69 g3.5%Bottom 30%Low
Monounsaturated Fat0.8 g
Polyunsaturated Fat0 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.2 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 324 Calories from Fat 40

% Daily Value *

Total Fat 4.4 g 6.8%

Saturated Fat 1.7 g 8.5%

Trans Fat

Cholesterol 24.5 mg 8.2%

Sodium 543.1 mg 22.6%

Total Carbohydrates 53.6 g 17.9%

Dietary Fiber 5.7 g22.8%

Sugars 3.8 g

Protein 17.2 g 34.4%

Vitamin A 11.9% Vitamin C 26.7%

Calcium 6% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/oklahoma-bean-skillet-105175 Embed Table:

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