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Black Bean and Pumpkin Stew - Recipe and Nutrition Facts
92

Black Bean and Pumpkin Stew Recipe

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.

Calorie Breakdown

 Calories from Protein19%
 Calories from Fat39%
 Calories from Carbs42%

Why this is good for you

  • Very high in Protein
  • High in Vitamin B6
  • Very high in Vitamin A
  • Very high in Vitamin C
  • No Cholesterol
  • Very high in Dietary Fiber

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A2160 IU43.2%
Vitamin C209.9 mg349.9%
Vitamin D0 IU
Vitamin E1.3 mg4.3%
Thiamin0.27 mg17.7%
Riboflavin0.32 mg19.1%
Niacin2.8 mg14.1%
Vitamin B60.55 mg27.5%
Folate94.8 mcg23.7%
Vitamin B120 mcg
Pantothenic Acid0.63 mg6.3%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium171 mg17.1%
Iron5.8 mg32.1%
Magnesium118 mg29.5%
Phosphorus292 mg29.2%
Potassium1 mg0%
Sodium229.5 mg9.6%
Zinc3.5 mg23.5%
Copper0.31 mg15.6%
Manganese0.5 mg24.8%
Selenium2.5 mcg3.6%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate42.7 g14.2%
Dietary Fiber16.4 g65.6%
Sugars7.7 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein19.4 g38.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat17.5 g26.9%
Saturated Fat2.6 g13%
Monounsaturated Fat6.1 g
Polyunsaturated Fat1.5 g

Popular Questions Asked

Nutrition Facts

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

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2319138 Embed Table:

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