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Costa Rican Style Black Bean and Egg Soup 1 - Recipe and Nutrition Facts
76

Costa Rican Style Black Bean and Egg Soup 1 Recipe

Costa Rican Style Black Bean and Egg Soup 1 has a high-calorie, high-carb, high-fat and high-protein content. It is a good source of Iron, Vitamin C, Thiamin and Folate.

The food contains 53.4g of carbs. The carbohydrate profile of the the food reveals it is high 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 24.7 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

On top of that, the high fat content of this product makes it unsuitable 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.

It gives a good yield of Iron at 5 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. 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. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Based on the composite nutritive standing Costa Rican Style Black Bean and Egg Soup 1 has been given a composite ranking of 76, and in moderation.

Calorie Breakdown

 Calories from Protein22%
 Calories from Fat30%
 Calories from Carbs48%

Why this is good for you

  • Very high in Protein
  • Very high in Dietary Fiber

Why this is bad for you

  • Very high in Cholesterol

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.86 IU0.02%Mid 40%Average
Retinol23.1 mcg
Vitamin C7.2 mg12%Top 30%High
Vitamin D11.8 IU3%Top 30%High
Thiamin0.29 mg19.2%Top 10%Very High
Riboflavin0 mg
Niacin0.29 mg1.4%Bottom 30%Low
Vitamin B60 mg
Folate96.3 mcg24.1%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.29 mg2.9%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium28.5 mg2.9%Mid 40%Average
Iron1.4 mg8%Top 30%High
Magnesium44.7 mg11.2%Top 10%Very High
Phosphorus115.6 mg11.6%Mid 40%Average
Potassium269.7 mg7.7%Top 30%High
Sodium136.7 mg5.7%Mid 40%Average
Zinc0.86 mg5.8%Mid 40%Average
Copper0 mg
Manganese0.29 mg14.4%Top 30%High
Selenium5.2 mcg7.4%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate15.4 g5.1%Mid 40%Average
Dietary Fiber5.4 g21.7%Top 10%Very High
Starch0 g
Sugars0.8 g
Sucrose0.3 mg
Glucose0.3 mg
Fructose0.3 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein7.1 g14.2%Mid 40%Average
Tryptophan0 mg
Threonine0.3 mg
Isoleucine0.3 mg
Leucine0.3 mg
Lysine0.6 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.3 mg
Tyrosine0.3 mg
Valine0.3 mg
Arginine0.6 mg
Histidine0.3 mg
Alanine0.3 mg
Aspartic Acid0.9 mg
Glutamic Acid1.2 mg
Glycine0.3 mg
Proline0 mg
Serine0.3 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.3 g6.6%Mid 40%Average
Saturated Fat0.89 g4.5%Bottom 30%Low
Monounsaturated Fat2.3 g
Polyunsaturated Fat0.6 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water71.8 g
Ash1.2 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 440 Calories from Fat 134

% Daily Value *

Total Fat 14.9 g 22.9%

Saturated Fat 3.1 g 15.5%

Trans Fat

Cholesterol 186 mg 62%

Sodium 474.4 mg 19.8%

Total Carbohydrates 53.4 g 17.8%

Dietary Fiber 18.8 g75.2%

Sugars 2.7 g

Protein 24.7 g 49.4%

Vitamin A 0.1% Vitamin C 41.7%

Calcium 9.9% Iron 27.8%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/costa-rican-style-black-bean-and-egg-soup-448028 Embed Table:

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