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Corn and Black Bean Salad 2 - Recipe and Nutrition Facts
98

Corn and Black Bean Salad 2 Recipe

Corn and Black Bean Salad 2 has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin C and Folate.

The food contains 25.9g 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 6.7 gms of protein, it is average 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.

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.

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. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 98, for Corn and Black Bean Salad 2, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein12%
 Calories from Fat40%
 Calories from Carbs47%

Why this is good for you

  • Very high in Vitamin C
  • No Cholesterol
  • High in Dietary Fiber
  • Very low in Sodium
  • Very high in Folate

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A326.1 IU6.5%Top 30%High
Retinol0 mcg
Vitamin C16.6 mg27.6%Top 30%High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin1 mg5%Mid 40%Average
Vitamin B60 mg
Folate65.8 mcg16.5%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.5 mg5%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium11.6 mg1.2%Bottom 30%Low
Iron1 mg5.6%Mid 40%Average
Magnesium30.7 mg7.7%Top 30%High
Phosphorus80.4 mg8%Mid 40%Average
Potassium239.7 mg6.8%Top 30%High
Sodium1.7 mg0.1%Bottom 10%Very Low
Zinc0.5 mg3.4%Mid 40%Average
Copper0 mg
Manganese0 mg
Selenium0.5 mcg0.72%Bottom 30%Low

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate13 g4.3%Mid 40%Average
Dietary Fiber3.3 g13.1%Top 10%Very High
Sugars0.5 g
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein3.4 g6.7%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0 mg
Histidine0 mg
Alanine0.5 mg
Aspartic Acid0.5 mg
Glutamic Acid0.5 mg
Glycine0 mg
Proline0.5 mg
Serine0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.9 g7.6%Mid 40%Average
Saturated Fat0.7 g3.5%Bottom 30%Low
Monounsaturated Fat3.5 g
Polyunsaturated Fat0.5 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash0.5 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 207 Calories from Fat 88

% Daily Value *

Total Fat 9.8 g 15.1%

Saturated Fat 1.4 g 7%

Trans Fat

Cholesterol 0 mg

Sodium 3.3 mg 0.1%

Total Carbohydrates 25.9 g 8.6%

Dietary Fiber 6.5 g26%

Sugars 0.9 g

Protein 6.7 g 13.4%

Vitamin A 13% Vitamin C 55%

Calcium 2.3% Iron 11.1%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/corn-and-black-bean-salad-109252 Embed Table:

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