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Black Bean and Mango Salad 1 - Recipe and Nutrition Facts
97

Black Bean and Mango Salad 1 Recipe

Black Bean and Mango Salad 1 has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin C and Folate.

The food contains 36.9g 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. With 8.7 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 average MUFA and low PUFA.

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.

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. Besides other nutrients, it is average 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.

Ideally consumed as a Main Dish.

Based on the composite nutritive standing Black Bean and Mango Salad 1 has been given a composite ranking of 97, and on a regular basis.

Calorie Breakdown

 Calories from Protein16%
 Calories from Fat18%
 Calories from Carbs67%

Why this is good for you

  • Very high in Vitamin C
  • No Cholesterol
  • Low in Saturated Fat
  • Very high in Dietary Fiber
  • Very low in Sodium
  • Very high in Folate

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1.2 IU0%Mid 40%Average
Retinol0 mcg
Vitamin C55.5 mg92.5%Top 10%Very High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin1.2 mg6.1%Mid 40%Average
Vitamin B60 mg
Folate116.5 mcg29.1%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.61 mg6.1%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium32.3 mg3.2%Mid 40%Average
Iron1.2 mg6.8%Mid 40%Average
Magnesium46.3 mg11.6%Top 10%Very High
Phosphorus89 mg8.9%Mid 40%Average
Potassium364.6 mg10.4%Top 10%Very High
Sodium4.6 mg0.2%Bottom 10%Very Low
Zinc0.61 mg4.1%Mid 40%Average
Copper0 mg
Manganese0 mg
Selenium1.2 mcg1.7%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate22.5 g7.5%Mid 40%Average
Dietary Fiber6 g24.1%Top 10%Very High
Sugars8.4 g
Glucose1.8 mg
Fructose3 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein5.3 g10.6%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0.6 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0.6 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.6 mg
Glutamic Acid0.6 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat2.6 g4%Bottom 30%Low
Saturated Fat0.37 g1.8%Bottom 30%Low
Monounsaturated Fat1.8 g
Polyunsaturated Fat0.6 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.2 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 210 Calories from Fat 38

% Daily Value *

Total Fat 4.3 g 6.6%

Saturated Fat 0.6 g 3%

Trans Fat

Cholesterol 0 mg

Sodium 7.6 mg 0.3%

Total Carbohydrates 36.9 g 12.3%

Dietary Fiber 9.9 g39.6%

Sugars 13.7 g

Protein 8.7 g 17.4%

Vitamin A 0% Vitamin C 151.7%

Calcium 5.3% Iron 11.1%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/black-bean-and-mango-salad-298843 Embed Table:

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