Corn & Blackbean "salad" Recipe
Corn & Blackbean "salad" has a average-calorie, average-carb, high-fat and average-protein content. It is a good source of Vitamin A, Vitamin C and Folate.
The food contains 35.4g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 9.6 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. 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 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 a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.
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 88, for Corn & Blackbean "salad", and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 12% | |
| Calories from Fat | 43% | |
| Calories from Carbs | 45% |
Why this is good for you
- High in Vitamin A
- Very high in Vitamin C
- No Cholesterol
- Very high in Dietary Fiber
- Very high in Folate
Why this is bad for you
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1230 IU | 24.6% | ||
| Vitamin C | 82.6 mg | 137.7% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.16 mg | 0.53% | ||
| Thiamin | 0.28 mg | 18.6% | ||
| Riboflavin | 0.1 mg | 6.1% | ||
| Niacin | 1.5 mg | 7.4% | ||
| Vitamin B6 | 0.24 mg | 12.1% | ||
| Folate | 157.6 mcg | 39.4% | ||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.4 mg | 4% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 37 mg | 3.7% | ||
| Iron | 2.7 mg | 15.2% | ||
| Magnesium | 85.2 mg | 21.3% | ||
| Phosphorus | 172 mg | 17.2% | ||
| Potassium | 558.9 mg | 16% | ||
| Sodium | 586.1 mg | 24.4% | ||
| Zinc | 1.4 mg | 9% | ||
| Copper | 0.27 mg | 13.3% | ||
| Manganese | 0.62 mg | 30.9% | ||
| Selenium | 1.6 mcg | 2.3% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 35.4 g | 11.8% | ||
| Dietary Fiber | 9.7 g | 38.8% | ||
| Sugars | 2.7 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 9.6 g | 19.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 14.9 g | 22.9% | ||
| Saturated Fat | 2.2 g | 11% | ||
| Monounsaturated Fat | 10.1 g | |||
| Polyunsaturated Fat | 2.4 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 295 Calories from Fat 0
% Daily Value *
Total Fat 14.9 g 22.9%
Saturated Fat 2.2 g 11%
Trans Fat
Cholesterol 0 mg
Sodium 586.1 mg 24.4%
Total Carbohydrates 35.4 g 11.8%
Dietary Fiber 9.7 g38.8%
Sugars 2.7 g
Protein 9.6 g 19.2%
Vitamin A 24.6% Vitamin C 137.7%
Calcium 3.7% Iron 15.2%
*Based on a 2000 Calorie diet
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