Black Bean Soup 21 Recipe
Black Bean Soup 21 has a average-calorie, high-carb, low-fat and high-protein content. It is a good source of Iron, Vitamin C, Thiamin, Riboflavin, Niacin and Folate.
The food contains 60.6g 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 22.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low 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 6 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 high density of Sodium, it is unsuitable if you are aiming for a healthy, 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.
Based on the composite nutritive standing Black Bean Soup 21 has been given a composite ranking of 97, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 25% | |
| Calories from Fat | 7% | |
| Calories from Carbs | 68% |
Why this is good for you
- Very high in Protein
- Very high in Niacin
- Very high in Vitamin C
- Very high in Riboflavin
- Very high in Thiamin
- No Cholesterol
Why this is bad for you
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 0.14 IU | 0% | Bottom 30% | Low |
| Retinol | 0 mcg | |||
| Vitamin C | 5.2 mg | 8.7% | Mid 40% | Average |
| Vitamin D | 1.2 IU | 0.3% | Mid 40% | Average |
| Thiamin | 0.14 mg | 9.7% | Top 30% | High |
| Riboflavin | 0.14 mg | 8.5% | Top 30% | High |
| Niacin | 1.2 mg | 5.8% | Mid 40% | Average |
| Vitamin B6 | 0 mg | |||
| Folate | 42.6 mcg | 10.7% | Top 30% | High |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.29 mg | 2.9% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 14.1 mg | 1.4% | Bottom 30% | Low |
| Iron | 0.87 mg | 4.8% | Mid 40% | Average |
| Magnesium | 22 mg | 5.5% | Mid 40% | Average |
| Phosphorus | 62.8 mg | 6.3% | Mid 40% | Average |
| Potassium | 0.14 mg | 0% | Bottom 30% | Low |
| Sodium | 137.6 mg | 5.7% | Mid 40% | Average |
| Zinc | 0.43 mg | 2.9% | Mid 40% | Average |
| Copper | 0.14 mg | 7.2% | Top 10% | Very High |
| Manganese | 0.14 mg | 7.2% | Mid 40% | Average |
| Selenium | 1.9 mcg | 2.7% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 8.8 g | 2.9% | Mid 40% | Average |
| Dietary Fiber | 2.7 g | 10.6% | Top 30% | High |
| Sugars | 1.8 g | |||
| Glucose | 0.7 mg | |||
| Fructose | 0.6 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 3.3 g | 6.6% | Mid 40% | Average |
| Tryptophan | 0 mg | |||
| Threonine | 0.1 mg | |||
| Isoleucine | 0.1 mg | |||
| Leucine | 0.1 mg | |||
| Lysine | 0.1 mg | |||
| Methionine | 0 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.1 mg | |||
| Tyrosine | 0 mg | |||
| Valine | 0.1 mg | |||
| Arginine | 0.1 mg | |||
| Histidine | 0 mg | |||
| Alanine | 0.1 mg | |||
| Aspartic Acid | 0.3 mg | |||
| Glutamic Acid | 0.6 mg | |||
| Glycine | 0.1 mg | |||
| Proline | 0.1 mg | |||
| Serine | 0.1 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 0.39 g | 0.6% | Bottom 10% | Very Low |
| Saturated Fat | 0.07 g | 0.36% | Bottom 10% | Very Low |
| Monounsaturated Fat | 0.1 g | |||
| Polyunsaturated Fat | 0.1 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 0.9 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 336 Calories from Fat 24
% Daily Value *
Total Fat 2.7 g 4.2%
Saturated Fat 0.5 g 2.5%
Trans Fat
Cholesterol 0 mg
Sodium 949.3 mg 39.6%
Total Carbohydrates 60.6 g 20.2%
Dietary Fiber 18.3 g73.2%
Sugars 12.6 g
Protein 22.6 g 45.2%
Vitamin A 0% Vitamin C 60%
Calcium 9.7% Iron 33.3%
*Based on a 2000 Calorie diet
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