Two-Bean Salad has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Folate.
The food contains 29g 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 7.8 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.
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.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 94, for Two-Bean Salad, and we advise that this food on a regular basis.
Calories from Protein | 14% | |
Calories from Fat | 32% | |
Calories from Carbs | 53% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 159.4 IU | 3.2% | Mid 40% | Average |
Retinol | 0 mcg | |||
Vitamin C | 4.9 mg | 8.2% | Mid 40% | Average |
Vitamin D | 0 IU | |||
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0 mg | |||
Vitamin B6 | 0 mg | |||
Folate | 85.3 mcg | 21.3% | Top 10% | Very High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 31.5 mg | 3.1% | Mid 40% | Average |
Iron | 1.4 mg | 7.8% | Top 30% | High |
Magnesium | 39.2 mg | 9.8% | Top 30% | High |
Phosphorus | 94.4 mg | 9.4% | Mid 40% | Average |
Potassium | 230.1 mg | 6.6% | Top 30% | High |
Sodium | 141.1 mg | 5.9% | Mid 40% | Average |
Zinc | 0.7 mg | 4.7% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.7 mg | 35% | Top 10% | Very High |
Selenium | 2.1 mcg | 3% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 20.3 g | 6.8% | Mid 40% | Average |
Dietary Fiber | 5.2 g | 20.7% | Top 10% | Very High |
Sugars | 1 g | |||
Glucose | 0.7 mg | |||
Fructose | 0.7 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 5.5 g | 10.9% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0 mg | |||
Leucine | 0 mg | |||
Lysine | 0.7 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0 mg | |||
Tyrosine | 0 mg | |||
Valine | 0 mg | |||
Arginine | 0.7 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 0.7 mg | |||
Glutamic Acid | 0.7 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 5.5 g | 8.4% | Mid 40% | Average |
Saturated Fat | 0.7 g | 3.5% | Bottom 30% | Low |
Monounsaturated Fat | 3.5 g | |||
Polyunsaturated Fat | 0.7 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.4 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 215 Calories from Fat 70
% Daily Value *
Total Fat 7.8 g 12%
Saturated Fat 1 g 5%
Trans Fat
Cholesterol 0 mg
Sodium 201.8 mg 8.4%
Total Carbohydrates 29 g 9.7%
Dietary Fiber 7.4 g29.6%
Sugars 1.4 g
Protein 7.8 g 15.6%
Vitamin A 4.6% Vitamin C 11.7%
Calcium 4.5% Iron 11.1%
*Based on a 2000 Calorie diet
Per Serving | Calories 272
Protein 5.5 g | Carbs 34.6 g | Fat 12.6 g
Per Serving | Calories 101
Protein 4.4 g | Carbs 7.3 g | Fat 6.3 g
Per Serving | Calories 195
Protein 1.9 g | Carbs 14.4 g | Fat 15.9 g
Per Serving | Calories 234
Protein 2.7 g | Carbs 29 g | Fat 12.4 g
Per Serving | Calories 207
Protein 0.24 g | Carbs 50.8 g | Fat 0.03 g
Per Serving | Calories 284
Protein 2.8 g | Carbs 4.8 g | Fat 29.3 g
Per Serving | Calories 153
Protein 8.8 g | Carbs 8 g | Fat 9.4 g
Per Serving | Calories 174
Protein 6.4 g | Carbs 7.8 g | Fat 12.9 g