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black bean corn and rice loaf - Recipe and Nutrition Facts
77

black bean corn and rice loaf Recipe

black bean corn and rice loaf has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Folate.

The food contains 39.8g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 9.4 gms of protein, it is average 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 has a low 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. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Main Dish.

Based on the composite nutritive standing black bean corn and rice loaf has been given a composite ranking of 77, and in moderation.

Calorie Breakdown

 Calories from Protein16%
 Calories from Fat14%
 Calories from Carbs70%

Why this is good for you

  • Low in Saturated Fat
  • High in Dietary Fiber
  • Very low in Sodium
  • High in Folate

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A135 IU2.7%
Vitamin C3.7 mg6.1%
Vitamin D5.6 IU1.4%
Vitamin E0.5 mg1.7%
Thiamin0.26 mg17.1%
Riboflavin0.14 mg8%
Niacin2 mg10%
Vitamin B60.26 mg12.9%
Folate103.2 mcg25.8%
Vitamin B120.11 mcg1.8%
Pantothenic Acid0.62 mg6.2%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium38 mg3.8%
Iron1.9 mg10.5%
Magnesium85.6 mg21.4%
Phosphorus195 mg19.5%
Potassium360.1 mg10.3%
Sodium27.1 mg1.1%
Zinc1.5 mg9.8%
Copper0.23 mg11.4%
Manganese1.1 mg55.2%
Selenium13 mcg18.5%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate39.8 g13.3%
Dietary Fiber7.3 g29.2%
Sugars0.8 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein9.4 g18.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat3.5 g5.4%
Saturated Fat0.8 g4%
Monounsaturated Fat1.6 g
Polyunsaturated Fat0.7 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 224 Calories from Fat 0

% Daily Value *

Total Fat 3.5 g 5.4%

Saturated Fat 0.8 g 4%

Trans Fat

Cholesterol 47 mg 15.7%

Sodium 27.1 mg 1.1%

Total Carbohydrates 39.8 g 13.3%

Dietary Fiber 7.3 g29.2%

Sugars 0.8 g

Protein 9.4 g 18.8%

Vitamin A 2.7% Vitamin C 6.1%

Calcium 3.8% Iron 10.5%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1066991 Embed Table:

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