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bean and rice botana - Recipe and Nutrition Facts
85

bean and rice botana Recipe

bean and rice botana has a high-calorie, high-carb, average-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin A, Vitamin B6, Vitamin C, Thiamin and Folate.

The food contains 64g of carbs. The carbohydrate profile of the the food reveals it is high 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 19.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, 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 6.82 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. Besides other nutrients, it is high 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 high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.

It belongs to Mexican cuisine. Ideally consumed as a Main Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 85, for bean and rice botana, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein20%
 Calories from Fat14%
 Calories from Carbs66%

Why this is good for you

  • Very high in Protein
  • High in Vitamin B6
  • High in Vitamin A
  • Very high in Vitamin C
  • High in Thiamin
  • Low in Cholesterol

Why this is bad for you

  • Very high in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1105 IU22.1%
Vitamin C32.2 mg53.6%
Vitamin D0 IU
Vitamin E3 mg9.9%
Thiamin0.39 mg26.1%
Riboflavin0.32 mg18.7%
Niacin3.3 mg16.3%
Vitamin B60.58 mg28.9%
Folate285.2 mcg71.3%
Vitamin B120.12 mcg2%
Pantothenic Acid1.1 mg11.3%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium224 mg22.4%
Iron6.8 mg37.9%
Magnesium140.8 mg35.2%
Phosphorus405 mg40.5%
Potassium1 mg0%
Sodium886 mg36.9%
Zinc2.9 mg19.2%
Copper0.79 mg39.3%
Manganese1.6 mg78.4%
Selenium18.6 mcg26.5%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate64 g21.3%
Dietary Fiber17.1 g68.4%
Sugars5.7 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein19.6 g39.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat6.1 g9.4%
Saturated Fat3 g15%
Monounsaturated Fat1.7 g
Polyunsaturated Fat0.8 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 375 Calories from Fat 0

% Daily Value *

Total Fat 6.1 g 9.4%

Saturated Fat 3 g 15%

Trans Fat

Cholesterol 12.6 mg 4.2%

Sodium 886 mg 36.9%

Total Carbohydrates 64 g 21.3%

Dietary Fiber 17.1 g68.4%

Sugars 5.7 g

Protein 19.6 g 39.2%

Vitamin A 22.1% Vitamin C 53.6%

Calcium 22.4% Iron 37.9%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1900884 Embed Table:

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