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Black Beans and Rice 10 - Recipe and Nutrition Facts
94

Black Beans and Rice 10 Recipe

Black Beans and Rice 10 has a high-calorie, very high-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin C, Thiamin, Niacin and Folate.

The food contains 75.2g of carbs. The carbohydrate profile of the the food reveals it is very high 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 20.8 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 average fat content makes it suitable if you're on a low-fat diet plan. 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. It has a high density of Sodium, thus making it unsuitable 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.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 94, for Black Beans and Rice 10, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein20%
 Calories from Fat8%
 Calories from Carbs72%

Why this is good for you

  • Very high in Protein
  • High in Niacin
  • Very high in Vitamin C
  • Very high in Thiamin
  • No Cholesterol
  • Low in Saturated Fat

Why this is bad for you

  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A123.5 IU2.5%Mid 40%Average
Retinol0 mcg
Vitamin C3.8 mg6.4%Mid 40%Average
Vitamin D0 IU
Thiamin0.2 mg13.4%Top 30%High
Riboflavin0 mg
Niacin1 mg5%Mid 40%Average
Vitamin B60 mg
Folate34.3 mcg8.6%Top 30%High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.2 mg2%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium24.7 mg2.5%Mid 40%Average
Iron1.2 mg6.7%Mid 40%Average
Magnesium29.9 mg7.5%Top 30%High
Phosphorus89.4 mg8.9%Mid 40%Average
Potassium0.2 mg0.01%Bottom 30%Low
Sodium194 mg8.1%Mid 40%Average
Zinc0.4 mg2.7%Mid 40%Average
Copper0.2 mg10%Top 10%Very High
Manganese0.4 mg20.1%Top 30%High
Selenium2.4 mcg3.4%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate15.1 g5%Mid 40%Average
Dietary Fiber3.9 g15.6%Top 10%Very High
Sugars0.7 g
Glucose0.4 mg
Fructose0.2 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein4.2 g8.4%Mid 40%Average
Tryptophan0 mg
Threonine0.2 mg
Isoleucine0.2 mg
Leucine0.2 mg
Lysine0.2 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.2 mg
Tyrosine0.2 mg
Valine0.2 mg
Arginine0.2 mg
Histidine0 mg
Alanine0.2 mg
Aspartic Acid0.4 mg
Glutamic Acid0.6 mg
Glycine0.2 mg
Proline0.2 mg
Serine0.2 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat0.78 g1.2%Bottom 30%Low
Saturated Fat0.16 g0.8%Bottom 30%Low
Monounsaturated Fat0.4 g
Polyunsaturated Fat0.2 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 409 Calories from Fat 35

% Daily Value *

Total Fat 3.9 g 6%

Saturated Fat 0.8 g 4%

Trans Fat

Cholesterol 0 mg

Sodium 966.1 mg 40.3%

Total Carbohydrates 75.2 g 25.1%

Dietary Fiber 19.4 g77.6%

Sugars 3.7 g

Protein 20.8 g 41.6%

Vitamin A 12.3% Vitamin C 31.7%

Calcium 12.3% Iron 33.3%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/black-beans-and-rice-353262 Embed Table:

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