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.
Calories from Protein | 16% | |
Calories from Fat | 12% | |
Calories from Carbs | 72% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 620 IU | 12.4% | ||
Vitamin C | 13.1 mg | 21.8% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.4 mg | 1.3% | ||
Thiamin | 0.03 mg | 1.8% | ||
Riboflavin | 0.02 mg | 1.3% | ||
Niacin | 0.16 mg | 0.8% | ||
Vitamin B6 | 0.1 mg | 4.8% | ||
Folate | 11.2 mcg | 2.8% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.08 mg | 0.8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 109 mg | 10.9% | ||
Iron | 4.6 mg | 25.3% | ||
Magnesium | 6.4 mg | 1.6% | ||
Phosphorus | 19 mg | 1.9% | ||
Potassium | 196.3 mg | 5.6% | ||
Sodium | 1 mg | 0% | ||
Zinc | 0.12 mg | 0.8% | ||
Copper | 0.03 mg | 1.6% | ||
Manganese | 0.1 mg | 5.2% | ||
Selenium | 0.63 mcg | 0.9% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 58 g | 19.3% | ||
Dietary Fiber | 11.3 g | 45.2% | ||
Sugars | 11.6 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 12.9 g | 25.8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 4.2 g | 6.5% | ||
Saturated Fat | 0.8 g | 4% | ||
Monounsaturated Fat | 1.7 g | |||
Polyunsaturated Fat | 0.3 g |
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
Per Serving | Calories 308
Protein 4.7 g | Carbs 51.7 g | Fat 10 g
Per Serving | Calories 347
Protein 3.5 g | Carbs 58.7 g | Fat 10.5 g
Per Serving | Calories 310
Protein 8.8 g | Carbs 61.6 g | Fat 2.5 g
Per Serving | Calories 433
Protein 21 g | Carbs 79.5 g | Fat 8.5 g
Per Serving | Calories 280
Protein 11.8 g | Carbs 48 g | Fat 5.4 g
Per Serving | Calories 181
Protein 9.5 g | Carbs 34.5 g | Fat 1.5 g
Per Serving | Calories 330
Protein 5.3 g | Carbs 58.4 g | Fat 9.8 g
Per Serving | Calories 175
Protein 7 g | Carbs 25.9 g | Fat 5.4 g