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Corn Black Bean Salad - Recipe and Nutrition Facts
93

Corn Black Bean Salad Recipe

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

The food contains 35.5g 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 9.3 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 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 has an average density of Sodium, thus making it suitable for a 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.

Based on the composite nutritive standing Corn Black Bean Salad has been given a composite ranking of 93, and on a regular basis.

Calorie Breakdown

 Calories from Protein15%
 Calories from Fat26%
 Calories from Carbs59%

Why this is good for you

  • Very high in Vitamin A
  • Very high in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat
  • Very high in Dietary Fiber
  • Very high in Folate

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A2085 IU41.7%
Vitamin C143.6 mg239.4%
Vitamin D0 IU
Vitamin E0.56 mg1.9%
Thiamin0.27 mg17.9%
Riboflavin0.11 mg6.7%
Niacin1.8 mg8.8%
Vitamin B60.34 mg17.2%
Folate148 mcg37%
Vitamin B120 mcg
Pantothenic Acid0.46 mg4.6%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium48 mg4.8%
Iron2.4 mg13.4%
Magnesium75.2 mg18.8%
Phosphorus160 mg16%
Potassium863.2 mg24.7%
Sodium137.7 mg5.7%
Zinc1.2 mg8.3%
Copper0.33 mg16.5%
Manganese0.52 mg26.2%
Selenium1.8 mcg2.5%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate35.5 g11.8%
Dietary Fiber10.8 g43.2%
Sugars1.7 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein9.3 g18.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat6.9 g10.6%
Saturated Fat0.2 g1%
Monounsaturated Fat0.1 g
Polyunsaturated Fat0.4 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 223 Calories from Fat 0

% Daily Value *

Total Fat 6.9 g 10.6%

Saturated Fat 0.2 g 1%

Trans Fat

Cholesterol 0 mg

Sodium 137.7 mg 5.7%

Total Carbohydrates 35.5 g 11.8%

Dietary Fiber 10.8 g43.2%

Sugars 1.7 g

Protein 9.3 g 18.6%

Vitamin A 41.7% Vitamin C 239.4%

Calcium 4.8% Iron 13.4%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2216284 Embed Table:

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