chili with black beans Recipe
chili with black beans has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin A, Thiamin and Folate.
The food contains 39.2g 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 20.6 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 average fat content of this product makes it suitable to be eaten when trying to lose weight. 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".
It gives a good yield of Iron at 4.34 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 an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also high 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.
Based on the composite nutritive standing chili with black beans has been given a composite ranking of 27, and in moderation.
Calorie Breakdown
| Calories from Protein | 25% | |
| Calories from Fat | 27% | |
| Calories from Carbs | 48% |
Why this is good for you
- Very high in Protein
- High in Vitamin A
- High in Thiamin
- Very high in Dietary Fiber
- High in Iron
- Very high in Folate
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1125 IU | 22.5% | ||
| Vitamin C | 10.9 mg | 18.2% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.44 mg | 1.5% | ||
| Thiamin | 0.31 mg | 20.5% | ||
| Riboflavin | 0.13 mg | 7.9% | ||
| Niacin | 1.7 mg | 8.7% | ||
| Vitamin B6 | 0.32 mg | 16.1% | ||
| Folate | 158 mcg | 39.5% | ||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.59 mg | 5.9% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 70 mg | 7% | ||
| Iron | 4.3 mg | 24.1% | ||
| Magnesium | 97.2 mg | 24.3% | ||
| Phosphorus | 202 mg | 20.2% | ||
| Potassium | 608.5 mg | 17.4% | ||
| Sodium | 130.8 mg | 5.5% | ||
| Zinc | 1.5 mg | 10.3% | ||
| Copper | 0.31 mg | 15.4% | ||
| Manganese | 0.92 mg | 45.9% | ||
| Selenium | 4.6 mcg | 6.6% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 39.2 g | 13.1% | ||
| Dietary Fiber | 10.8 g | 43.2% | ||
| Sugars | 0.3 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 20.6 g | 41.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 9.7 g | 14.9% | ||
| Saturated Fat | 2.9 g | 14.5% | ||
| Monounsaturated Fat | 4 g | |||
| Polyunsaturated Fat | 1.1 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 315 Calories from Fat 0
% Daily Value *
Total Fat 9.7 g 14.9%
Saturated Fat 2.9 g 14.5%
Trans Fat
Cholesterol 36.5 mg 12.2%
Sodium 130.8 mg 5.5%
Total Carbohydrates 39.2 g 13.1%
Dietary Fiber 10.8 g43.2%
Sugars 0.3 g
Protein 20.6 g 41.2%
Vitamin A 22.5% Vitamin C 18.2%
Calcium 7% Iron 24.1%
*Based on a 2000 Calorie diet
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