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Black Beans , Rice & Tomatoes - Recipe and Nutrition Facts
83

Black Beans, Rice & Tomatoes Recipe

Black Beans, Rice & Tomatoes has a average-calorie, high-carb, average-fat and high-protein content. It is a good source of Iron and Vitamin C.

The food contains 58g 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. Its average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 12.9 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. 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 4.55 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 low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet.

Ideally consumed as a Main Dish.

Based on the composite nutritive standing Black Beans, Rice & Tomatoes has been given a composite ranking of 83, and on a regular basis.

Calorie Breakdown

 Calories from Protein16%
 Calories from Fat12%
 Calories from Carbs72%

Why this is good for you

  • High in Protein
  • High in Vitamin C
  • No Cholesterol
  • Low in Saturated Fat
  • Very high in Dietary Fiber
  • High in Iron

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A620 IU12.4%
Vitamin C13.1 mg21.8%
Vitamin D0 IU
Vitamin E0.4 mg1.3%
Thiamin0.03 mg1.8%
Riboflavin0.02 mg1.3%
Niacin0.16 mg0.8%
Vitamin B60.1 mg4.8%
Folate11.2 mcg2.8%
Vitamin B120 mcg
Pantothenic Acid0.08 mg0.8%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium109 mg10.9%
Iron4.6 mg25.3%
Magnesium6.4 mg1.6%
Phosphorus19 mg1.9%
Potassium196.3 mg5.6%
Sodium1 mg0%
Zinc0.12 mg0.8%
Copper0.03 mg1.6%
Manganese0.1 mg5.2%
Selenium0.63 mcg0.9%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate58 g19.3%
Dietary Fiber11.3 g45.2%
Sugars11.6 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein12.9 g25.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.2 g6.5%
Saturated Fat0.8 g4%
Monounsaturated Fat1.7 g
Polyunsaturated Fat0.3 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 315 Calories from Fat 0

% Daily Value *

Total Fat 4.2 g 6.5%

Saturated Fat 0.8 g 4%

Trans Fat

Cholesterol 0 mg

Sodium 1 mg 0%

Total Carbohydrates 58 g 19.3%

Dietary Fiber 11.3 g45.2%

Sugars 11.6 g

Protein 12.9 g 25.8%

Vitamin A 12.4% Vitamin C 21.8%

Calcium 10.9% Iron 25.3%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=891820 Embed Table:

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