Black Bean and Veggie Nacho Bake Recipe
Black Bean and Veggie Nacho Bake has a average-calorie, high-carb, average-fat and high-protein content. It is a good source of Iron and Vitamin C.
The food contains 51.4g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low 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 17.7 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 average fat content of this product makes it suitable to be eaten when trying to lose weight. 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 4.46 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. 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.
It belongs to Mexican cuisine.
Based on the composite nutritive standing Black Bean and Veggie Nacho Bake has been given a composite ranking of 75, and in moderation.
Calorie Breakdown
| Calories from Protein | 20% | |
| Calories from Fat | 23% | |
| Calories from Carbs | 58% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin C
- Low in Cholesterol
- Very high in Dietary Fiber
- High in Iron
- Very low in Sodium
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 975 IU | 19.5% | ||
| Vitamin C | 21.7 mg | 36.2% | ||
| Vitamin D | 1.6 IU | 0.4% | ||
| Vitamin E | 0.12 mg | 0.4% | ||
| Thiamin | 0.06 mg | 4% | ||
| Riboflavin | 0.02 mg | 1.4% | ||
| Niacin | 0.7 mg | 3.5% | ||
| Vitamin B6 | 0.05 mg | 2.7% | ||
| Folate | 52 mcg | 13% | ||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.05 mg | 0.5% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 156 mg | 15.6% | ||
| Iron | 4.5 mg | 24.8% | ||
| Magnesium | 3.6 mg | 0.9% | ||
| Phosphorus | 8 mg | 0.8% | ||
| Potassium | 61.7 mg | 1.8% | ||
| Sodium | 1 mg | 0% | ||
| Zinc | 0.05 mg | 0.3% | ||
| Copper | 0.02 mg | 1% | ||
| Manganese | 0.04 mg | 2% | ||
| Selenium | 0.14 mcg | 0.2% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 51.4 g | 17.1% | ||
| Dietary Fiber | 9.2 g | 36.8% | ||
| Sugars | 1.9 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 17.7 g | 35.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 9 g | 13.8% | ||
| Saturated Fat | 3.3 g | 16.5% | ||
| Monounsaturated Fat | 0 g | |||
| Polyunsaturated Fat | 0 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 345 Calories from Fat 0
% Daily Value *
Total Fat 9 g 13.8%
Saturated Fat 3.3 g 16.5%
Trans Fat
Cholesterol 14.4 mg 4.8%
Sodium 1 mg 0%
Total Carbohydrates 51.4 g 17.1%
Dietary Fiber 9.2 g36.8%
Sugars 1.9 g
Protein 17.7 g 35.4%
Vitamin A 19.5% Vitamin C 36.2%
Calcium 15.6% Iron 24.8%
*Based on a 2000 Calorie diet
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