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Two-Bean Chili - Recipe and Nutrition Facts
91

Two-Bean Chili Recipe

Two-Bean Chili has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin A, Vitamin B6 and Vitamin C.

The food contains 43.5g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average 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 11.7 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. 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 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 4.79 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. 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.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 91, for Two-Bean Chili, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein18%
 Calories from Fat16%
 Calories from Carbs66%

Why this is good for you

  • High in Protein
  • High in Vitamin B6
  • Very high in Vitamin A
  • Very high in Vitamin C
  • No Cholesterol
  • Low in Saturated Fat

Why this is bad for you

  • Very high in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A4760 IU95.2%
Vitamin C126.3 mg210.5%
Vitamin D28.8 IU7.2%
Vitamin E0.94 mg3.1%
Thiamin0.22 mg14.7%
Riboflavin0.33 mg19.5%
Niacin3.3 mg16.7%
Vitamin B60.51 mg25.6%
Folate79.6 mcg19.9%
Vitamin B120.02 mcg0.3%
Pantothenic Acid0.96 mg9.6%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium124 mg12.4%
Iron4.8 mg26.6%
Magnesium55.2 mg13.8%
Phosphorus166 mg16.6%
Potassium793.3 mg22.7%
Sodium971.8 mg40.5%
Zinc1.1 mg7.1%
Copper0.39 mg19.4%
Manganese0.55 mg27.7%
Selenium5.4 mcg7.7%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate43.5 g14.5%
Dietary Fiber13 g52%
Sugars10.6 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein11.7 g23.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.6 g7.1%
Saturated Fat0.6 g3%
Monounsaturated Fat2 g
Polyunsaturated Fat0.9 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 243 Calories from Fat 0

% Daily Value *

Total Fat 4.6 g 7.1%

Saturated Fat 0.6 g 3%

Trans Fat

Cholesterol 0 mg

Sodium 971.8 mg 40.5%

Total Carbohydrates 43.5 g 14.5%

Dietary Fiber 13 g52%

Sugars 10.6 g

Protein 11.7 g 23.4%

Vitamin A 95.2% Vitamin C 210.5%

Calcium 12.4% Iron 26.6%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1302039 Embed Table:

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