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Black Bean Wrap - Recipe and Nutrition Facts
68

Black Bean Wrap Recipe

Black Bean Wrap has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium and Folate.

The food contains 35g 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 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.

However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average 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".

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. It is also average 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.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 68, for Black Bean Wrap, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein21%
 Calories from Fat39%
 Calories from Carbs40%

Why this is good for you

  • Very high in Protein
  • Very high in Dietary Fiber
  • High in Calcium
  • Very high in Folate

Why this is bad for you

  • Very high in Saturated Fat
  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A440 IU8.8%
Vitamin C0.3 mg0.5%
Vitamin D3.2 IU0.8%
Vitamin E0.2 mg0.67%
Thiamin0.23 mg15.2%
Riboflavin0.2 mg11.8%
Niacin0.48 mg2.4%
Vitamin B60.09 mg4.3%
Folate136.4 mcg34.1%
Vitamin B120.32 mcg5.4%
Pantothenic Acid0.43 mg4.3%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium298 mg29.8%
Iron2.4 mg13.2%
Magnesium71.2 mg17.8%
Phosphorus294 mg29.4%
Potassium371.7 mg10.6%
Sodium498.6 mg20.8%
Zinc2 mg13.3%
Copper0.19 mg9.7%
Manganese0.39 mg19.3%
Selenium5.6 mcg8%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate35 g11.7%
Dietary Fiber14.5 g58%
Sugars0 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein18.5 g37%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat15.4 g23.7%
Saturated Fat8.3 g41.5%
Monounsaturated Fat3.7 g
Polyunsaturated Fat0.6 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 353 Calories from Fat 0

% Daily Value *

Total Fat 15.4 g 23.7%

Saturated Fat 8.3 g 41.5%

Trans Fat

Cholesterol 41.4 mg 13.8%

Sodium 498.6 mg 20.8%

Total Carbohydrates 35 g 11.7%

Dietary Fiber 14.5 g58%

Sugars 0 g

Protein 18.5 g 37%

Vitamin A 8.8% Vitamin C 0.5%

Calcium 29.8% Iron 13.2%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=351438 Embed Table:

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