White Bean Tapenade 1 has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Calcium and Iron.
The food contains 16.7g 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 4.8 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
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 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. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable 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.
Based on the composite nutritive standing White Bean Tapenade 1 has been given a composite ranking of 99, and on a regular basis.
Calories from Protein | 16% | |
Calories from Fat | 30% | |
Calories from Carbs | 54% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 1447.1 IU | 28.9% | Top 10% | Very High |
Retinol | 0 mcg | |||
Vitamin C | 9.8 mg | 16.3% | Top 30% | High |
Vitamin D | 0 IU | |||
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 2 mg | 9.8% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 92.2 mcg | 23% | Top 10% | Very High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 431.4 mg | 43.1% | Top 10% | Very High |
Iron | 7.8 mg | 43.6% | Top 10% | Very High |
Magnesium | 123.5 mg | 30.9% | Top 10% | Very High |
Phosphorus | 86.3 mg | 8.6% | Mid 40% | Average |
Potassium | 433.3 mg | 12.4% | Top 10% | Very High |
Sodium | 7.1 mg | 0.3% | Bottom 10% | Very Low |
Zinc | 2 mg | 13.1% | Top 10% | Very High |
Copper | 0 mg | |||
Manganese | 0 mg | |||
Selenium | 2 mcg | 2.8% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 32.7 g | 10.9% | Top 30% | High |
Dietary Fiber | 14.1 g | 56.5% | Top 10% | Very High |
Sugars | 0.6 g | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 9.4 g | 18.8% | Top 30% | High |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0 mg | |||
Leucine | 0 mg | |||
Lysine | 0 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0 mg | |||
Tyrosine | 0 mg | |||
Valine | 0 mg | |||
Arginine | 0 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 0 mg | |||
Glutamic Acid | 0 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 8 g | 12.4% | Mid 40% | Average |
Saturated Fat | 2.4 g | 11.8% | Mid 40% | Average |
Monounsaturated Fat | 3.9 g | |||
Polyunsaturated Fat | 2 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 3.9 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 111 Calories from Fat 37
% Daily Value *
Total Fat 4.1 g 6.3%
Saturated Fat 1.2 g 6%
Trans Fat
Cholesterol 0 mg
Sodium 3.6 mg 0.2%
Total Carbohydrates 16.7 g 5.6%
Dietary Fiber 7.2 g28.8%
Sugars 0.3 g
Protein 4.8 g 9.6%
Vitamin A 14.8% Vitamin C 8.3%
Calcium 22% Iron 22.2%
*Based on a 2000 Calorie diet
Per Serving | Calories 273
Protein 8.6 g | Carbs 28.4 g | Fat 15 g
Per Serving | Calories 53
Protein 3 g | Carbs 10.2 g | Fat 0.16 g
Per Serving | Calories 109
Protein 7.2 g | Carbs 13.9 g | Fat 3 g
Per Serving | Calories 164
Protein 7.4 g | Carbs 19 g | Fat 6.6 g