Black bean, sweet pepper salad has a very high-calorie, average-carb, high-fat and high-protein content. It is a good source of Iron, Vitamin A, Vitamin B6, Vitamin C, Thiamin and Folate.
The food contains 48.8g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 18.5 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 high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's high 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 6.5 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 low density of Sodium, thus making it suitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.
Ideally consumed as a Side Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 95, for Black bean, sweet pepper salad, and we advise that this food on a regular basis.
Calories from Protein | 14% | |
Calories from Fat | 49% | |
Calories from Carbs | 37% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 12695 IU | 253.9% | ||
Vitamin C | 166.9 mg | 278.1% | ||
Vitamin D | 0 IU | |||
Vitamin E | 5.5 mg | 18.5% | ||
Thiamin | 0.54 mg | 35.9% | ||
Riboflavin | 0.29 mg | 17.3% | ||
Niacin | 1.9 mg | 9.5% | ||
Vitamin B6 | 0.48 mg | 23.9% | ||
Folate | 447.2 mcg | 111.8% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.53 mg | 5.3% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 142 mg | 14.2% | ||
Iron | 6.5 mg | 36.1% | ||
Magnesium | 198.8 mg | 49.7% | ||
Phosphorus | 299 mg | 29.9% | ||
Potassium | 1 mg | 0% | ||
Sodium | 74.3 mg | 3.1% | ||
Zinc | 2.5 mg | 16.7% | ||
Copper | 0.52 mg | 26.2% | ||
Manganese | 1.7 mg | 82.9% | ||
Selenium | 3.2 mcg | 4.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 48.8 g | 16.3% | ||
Dietary Fiber | 18.4 g | 73.6% | ||
Sugars | 0.4 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 18.5 g | 37% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 28.4 g | 43.7% | ||
Saturated Fat | 4 g | 20% | ||
Monounsaturated Fat | 20 g | |||
Polyunsaturated Fat | 2.9 g |
Serving size
Amount Per Serving
Calories 507 Calories from Fat 0
% Daily Value *
Total Fat 28.4 g 43.7%
Saturated Fat 4 g 20%
Trans Fat
Cholesterol 0 mg
Sodium 74.3 mg 3.1%
Total Carbohydrates 48.8 g 16.3%
Dietary Fiber 18.4 g73.6%
Sugars 0.4 g
Protein 18.5 g 37%
Vitamin A 253.9% Vitamin C 278.1%
Calcium 14.2% Iron 36.1%
*Based on a 2000 Calorie diet
Per Serving | Calories 118
Protein 3.7 g | Carbs 17.5 g | Fat 4.7 g
Per Serving | Calories 167
Protein 10.1 g | Carbs 32.2 g | Fat 0.1 g
Per Serving | Calories 326
Protein 31.2 g | Carbs 34.1 g | Fat 7.7 g
Per Serving | Calories 87
Protein 4.8 g | Carbs 11.9 g | Fat 2.6 g
Per Serving | Calories 175
Protein 23.2 g | Carbs 15.8 g | Fat 3.6 g
Per Serving | Calories 252
Protein 12.8 g | Carbs 6.9 g | Fat 18.5 g
Per Serving | Calories 229
Protein 9.5 g | Carbs 27.8 g | Fat 9.4 g
Per Serving | Calories 71
Protein 4.9 g | Carbs 12.9 g | Fat 0.3 g