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.
Calories from Protein | 16% | |
Calories from Fat | 14% | |
Calories from Carbs | 70% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 135 IU | 2.7% | ||
Vitamin C | 3.7 mg | 6.1% | ||
Vitamin D | 5.6 IU | 1.4% | ||
Vitamin E | 0.5 mg | 1.7% | ||
Thiamin | 0.26 mg | 17.1% | ||
Riboflavin | 0.14 mg | 8% | ||
Niacin | 2 mg | 10% | ||
Vitamin B6 | 0.26 mg | 12.9% | ||
Folate | 103.2 mcg | 25.8% | ||
Vitamin B12 | 0.11 mcg | 1.8% | ||
Pantothenic Acid | 0.62 mg | 6.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 38 mg | 3.8% | ||
Iron | 1.9 mg | 10.5% | ||
Magnesium | 85.6 mg | 21.4% | ||
Phosphorus | 195 mg | 19.5% | ||
Potassium | 360.1 mg | 10.3% | ||
Sodium | 27.1 mg | 1.1% | ||
Zinc | 1.5 mg | 9.8% | ||
Copper | 0.23 mg | 11.4% | ||
Manganese | 1.1 mg | 55.2% | ||
Selenium | 13 mcg | 18.5% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 39.8 g | 13.3% | ||
Dietary Fiber | 7.3 g | 29.2% | ||
Sugars | 0.8 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 9.4 g | 18.8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 3.5 g | 5.4% | ||
Saturated Fat | 0.8 g | 4% | ||
Monounsaturated Fat | 1.6 g | |||
Polyunsaturated Fat | 0.7 g |
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
Per Serving | Calories 141
Protein 7.1 g | Carbs 28.7 g | Fat 0.9 g
Per Serving | Calories 108
Protein 4.5 g | Carbs 19.8 g | Fat 2.5 g
Per Serving | Calories 325
Protein 17.4 g | Carbs 62 g | Fat 6.6 g
Per Serving | Calories 211
Protein 7.3 g | Carbs 40.7 g | Fat 3 g
Per Serving | Calories 340
Protein 26.9 g | Carbs 9.2 g | Fat 22.1 g
Per Serving | Calories 457
Protein 20.3 g | Carbs 54.6 g | Fat 18.1 g
Per Serving | Calories 394
Protein 55.7 g | Carbs 2.8 g | Fat 16.6 g
Per Serving | Calories 375
Protein 16.2 g | Carbs 63.2 g | Fat 6.3 g