Corn Soup with Sweet Potato and Black Beans2 Recipe
Corn Soup with Sweet Potato and Black Beans2 has a average-calorie, average-carb, low-fat and average-protein content. It is a good source of Vitamin A and Vitamin C.
The food contains 48g 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 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.
However, the low 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 has a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is average 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 Soup.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 82, for Corn Soup with Sweet Potato and Black Beans2, and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 15% | |
| Calories from Fat | 8% | |
| Calories from Carbs | 77% |
Why this is good for you
- Very high in Vitamin A
- High in Vitamin C
- No Cholesterol
- Very low in Saturated Fat
- Very high in Dietary Fiber
Why this is bad for you
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 2890 IU | 57.8% | ||
| Vitamin C | 13.6 mg | 22.7% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.5 mg | 1.7% | ||
| Thiamin | 0.15 mg | 9.9% | ||
| Riboflavin | 0.14 mg | 8.1% | ||
| Niacin | 2.1 mg | 10.5% | ||
| Vitamin B6 | 0.33 mg | 16.4% | ||
| Folate | 37.6 mcg | 9.4% | ||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 1 mg | 10.4% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 82 mg | 8.2% | ||
| Iron | 3 mg | 16.6% | ||
| Magnesium | 31.2 mg | 7.8% | ||
| Phosphorus | 108 mg | 10.8% | ||
| Potassium | 486.7 mg | 13.9% | ||
| Sodium | 965.7 mg | 40.2% | ||
| Zinc | 0.75 mg | 5% | ||
| Copper | 0.21 mg | 10.6% | ||
| Manganese | 0.38 mg | 18.9% | ||
| Selenium | 1.2 mcg | 1.7% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 48 g | 16% | ||
| Dietary Fiber | 11.1 g | 44.4% | ||
| Sugars | 9.2 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 9.6 g | 19.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 2.2 g | 3.4% | ||
| Saturated Fat | 0.3 g | 1.5% | ||
| Monounsaturated Fat | 1 g | |||
| Polyunsaturated Fat | 0.5 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 229 Calories from Fat 0
% Daily Value *
Total Fat 2.2 g 3.4%
Saturated Fat 0.3 g 1.5%
Trans Fat
Cholesterol 0 mg
Sodium 965.7 mg 40.2%
Total Carbohydrates 48 g 16%
Dietary Fiber 11.1 g44.4%
Sugars 9.2 g
Protein 9.6 g 19.2%
Vitamin A 57.8% Vitamin C 22.7%
Calcium 8.2% Iron 16.6%
*Based on a 2000 Calorie diet
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