Black Bean and Pumpkin Stew has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Iron, Vitamin A, Vitamin B6, Vitamin C and Folate.
The food contains 42.7g 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. Its average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 19.4 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average 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 5.78 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 an average density of Sodium, thus making it suitable 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.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 92, for Black Bean and Pumpkin Stew, and we advise that this food on a regular basis.
Calories from Protein | 19% | |
Calories from Fat | 39% | |
Calories from Carbs | 42% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 2160 IU | 43.2% | ||
Vitamin C | 209.9 mg | 349.9% | ||
Vitamin D | 0 IU | |||
Vitamin E | 1.3 mg | 4.3% | ||
Thiamin | 0.27 mg | 17.7% | ||
Riboflavin | 0.32 mg | 19.1% | ||
Niacin | 2.8 mg | 14.1% | ||
Vitamin B6 | 0.55 mg | 27.5% | ||
Folate | 94.8 mcg | 23.7% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.63 mg | 6.3% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 171 mg | 17.1% | ||
Iron | 5.8 mg | 32.1% | ||
Magnesium | 118 mg | 29.5% | ||
Phosphorus | 292 mg | 29.2% | ||
Potassium | 1 mg | 0% | ||
Sodium | 229.5 mg | 9.6% | ||
Zinc | 3.5 mg | 23.5% | ||
Copper | 0.31 mg | 15.6% | ||
Manganese | 0.5 mg | 24.8% | ||
Selenium | 2.5 mcg | 3.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 42.7 g | 14.2% | ||
Dietary Fiber | 16.4 g | 65.6% | ||
Sugars | 7.7 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 19.4 g | 38.8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 17.5 g | 26.9% | ||
Saturated Fat | 2.6 g | 13% | ||
Monounsaturated Fat | 6.1 g | |||
Polyunsaturated Fat | 1.5 g |
Serving size
Amount Per Serving
Calories 374 Calories from Fat 0
% Daily Value *
Total Fat 17.5 g 26.9%
Saturated Fat 2.6 g 13%
Trans Fat
Cholesterol 0 mg
Sodium 229.5 mg 9.6%
Total Carbohydrates 42.7 g 14.2%
Dietary Fiber 16.4 g65.6%
Sugars 7.7 g
Protein 19.4 g 38.8%
Vitamin A 43.2% Vitamin C 349.9%
Calcium 17.1% Iron 32.1%
*Based on a 2000 Calorie diet
Per Serving | Calories 172
Protein 10.5 g | Carbs 30.8 g | Fat 2.4 g
Per Serving | Calories 163
Protein 8.4 g | Carbs 24.4 g | Fat 3.9 g
Per Serving | Calories 217
Protein 15.2 g | Carbs 47.7 g | Fat 1.1 g
Per Serving | Calories 309
Protein 14.9 g | Carbs 45.9 g | Fat 8.1 g
Per Serving | Calories 111
Protein 3 g | Carbs 25.2 g | Fat 0.3 g
Per Serving | Calories 181
Protein 12.3 g | Carbs 32.3 g | Fat 1.7 g
Per Serving | Calories 138
Protein 10 g | Carbs 22 g | Fat 2.1 g
Per Serving | Calories 221
Protein 6.7 g | Carbs 19.7 g | Fat 13.8 g