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Black Bean Salad 4 - Recipe and Nutrition Facts
81

Black Bean Salad 4 Recipe

Black Bean Salad 4 has a very high-calorie, high-carb, high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin C and Folate.

The food contains 50.2g 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. With 27.4 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and average PUFA.

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 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 a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Side Dish.

Based on the composite nutritive standing Black Bean Salad 4 has been given a composite ranking of 81, and on a regular basis.

Calorie Breakdown

 Calories from Protein21%
 Calories from Fat41%
 Calories from Carbs38%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin C
  • Very high in Dietary Fiber
  • Very high in Calcium
  • High in Iron
  • Very high in Folate

Why this is bad for you

  • Very high in Saturated Fat
  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.66 IU0.01%Bottom 30%Low
Retinol24.6 mcg
Vitamin C4.4 mg7.4%Mid 40%Average
Vitamin D2.2 IU0.6%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin0.44 mg2.2%Mid 40%Average
Vitamin B60 mg
Folate51.3 mcg12.8%Top 30%High
Folic Acid0 mcg
Vitamin B120.22 mcg3.7%Top 30%High
Pantothenic Acid0.22 mg2.2%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium86.1 mg8.6%Top 30%High
Iron0.88 mg4.9%Mid 40%Average
Magnesium29 mg7.2%Top 30%High
Phosphorus104.2 mg10.4%Mid 40%Average
Potassium207.5 mg5.9%Mid 40%Average
Sodium241.8 mg10.1%Mid 40%Average
Zinc0.88 mg5.9%Mid 40%Average
Copper0 mg
Manganese0.22 mg11.1%Top 30%High
Selenium2.9 mcg4.1%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate11.1 g3.7%Mid 40%Average
Dietary Fiber3.1 g12.2%Top 10%Very High
Sugars1.9 g
Glucose0.7 mg
Fructose0.7 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein6.1 g12.1%Mid 40%Average
Tryptophan0 mg
Threonine0.2 mg
Isoleucine0.2 mg
Leucine0.2 mg
Lysine0.2 mg
Methionine0.2 mg
Cystine0 mg
Phenylalanine0.2 mg
Tyrosine0.2 mg
Valine0.2 mg
Arginine0.2 mg
Histidine0.2 mg
Alanine0.2 mg
Aspartic Acid0.4 mg
Glutamic Acid1.1 mg
Glycine0.2 mg
Proline0.4 mg
Serine0.2 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5.2 g8.1%Mid 40%Average
Saturated Fat2.2 g11%Mid 40%Average
Monounsaturated Fat1.3 g
Polyunsaturated Fat1.1 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.3 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 503 Calories from Fat 213

% Daily Value *

Total Fat 23.7 g 36.5%

Saturated Fat 9.9 g 49.5%

Trans Fat

Cholesterol 50.3 mg 16.8%

Sodium 1093.1 mg 45.5%

Total Carbohydrates 50.2 g 16.7%

Dietary Fiber 13.8 g55.2%

Sugars 8.5 g

Protein 27.4 g 54.8%

Vitamin A 0.1% Vitamin C 33.3%

Calcium 38.9% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/black-bean-salad-36416 Embed Table:

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