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.
Calories from Protein | 20% | |
Calories from Fat | 14% | |
Calories from Carbs | 66% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 1105 IU | 22.1% | ||
Vitamin C | 32.2 mg | 53.6% | ||
Vitamin D | 0 IU | |||
Vitamin E | 3 mg | 9.9% | ||
Thiamin | 0.39 mg | 26.1% | ||
Riboflavin | 0.32 mg | 18.7% | ||
Niacin | 3.3 mg | 16.3% | ||
Vitamin B6 | 0.58 mg | 28.9% | ||
Folate | 285.2 mcg | 71.3% | ||
Vitamin B12 | 0.12 mcg | 2% | ||
Pantothenic Acid | 1.1 mg | 11.3% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 224 mg | 22.4% | ||
Iron | 6.8 mg | 37.9% | ||
Magnesium | 140.8 mg | 35.2% | ||
Phosphorus | 405 mg | 40.5% | ||
Potassium | 1 mg | 0% | ||
Sodium | 886 mg | 36.9% | ||
Zinc | 2.9 mg | 19.2% | ||
Copper | 0.79 mg | 39.3% | ||
Manganese | 1.6 mg | 78.4% | ||
Selenium | 18.6 mcg | 26.5% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 64 g | 21.3% | ||
Dietary Fiber | 17.1 g | 68.4% | ||
Sugars | 5.7 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 19.6 g | 39.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 6.1 g | 9.4% | ||
Saturated Fat | 3 g | 15% | ||
Monounsaturated Fat | 1.7 g | |||
Polyunsaturated Fat | 0.8 g |
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
Per Serving | Calories 194
Protein 7.4 g | Carbs 41 g | Fat 1.6 g
Per Serving | Calories 218
Protein 9.1 g | Carbs 46.1 g | Fat 0.4 g
Per Serving | Calories 122
Protein 6.9 g | Carbs 29.3 g | Fat 0 g
Per Serving | Calories 194
Protein 8.8 g | Carbs 31.8 g | Fat 4.3 g
Per Serving | Calories 578
Protein 34.3 g | Carbs 60.1 g | Fat 21.1 g
Per Serving | Calories 157
Protein 6.4 g | Carbs 32 g | Fat 1.2 g
Per Serving | Calories 173
Protein 11.1 g | Carbs 28.9 g | Fat 2.6 g
Per Serving | Calories 306
Protein 12.7 g | Carbs 26.4 g | Fat 16.2 g