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Easy , creamy pumpkin black bean soup - Recipe and Nutrition Facts
86

Easy, creamy pumpkin black bean soup Recipe

Easy, creamy pumpkin black bean soup has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin A, Vitamin C, Niacin and Folate.

The food contains 34.2g 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 average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 14.5 gms of protein, it is high 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. 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 gives a good yield of Iron at 4.84 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. 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. It is also average in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.

Based on the composite nutritive standing Easy, creamy pumpkin black bean soup has been given a composite ranking of 86, and on a regular basis.

Calorie Breakdown

 Calories from Protein20%
 Calories from Fat34%
 Calories from Carbs46%

Why this is good for you

  • High in Protein
  • High in Niacin
  • Very high in Vitamin A
  • High in Vitamin C
  • Very high in Dietary Fiber
  • High in Iron

Why this is bad for you

  • High in Saturated Fat
  • Very high in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A25660 IU513.2%
Vitamin C15.6 mg26%
Vitamin D0 IU
Vitamin E2.6 mg8.8%
Thiamin0.24 mg16.3%
Riboflavin0.28 mg16.5%
Niacin4.3 mg21.7%
Vitamin B60.26 mg13.2%
Folate121.2 mcg30.3%
Vitamin B120.38 mcg6.4%
Pantothenic Acid1.1 mg11.1%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium136 mg13.6%
Iron4.8 mg26.9%
Magnesium94.8 mg23.7%
Phosphorus272 mg27.2%
Potassium984.9 mg28.1%
Sodium913.8 mg38.1%
Zinc1.5 mg10.2%
Copper0.49 mg24.5%
Manganese0.84 mg41.8%
Selenium5.1 mcg7.3%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate34.2 g11.4%
Dietary Fiber10.8 g43.2%
Sugars7.5 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein14.5 g29%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat11.3 g17.4%
Saturated Fat4.2 g21%
Monounsaturated Fat5.4 g
Polyunsaturated Fat1 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 283 Calories from Fat 0

% Daily Value *

Total Fat 11.3 g 17.4%

Saturated Fat 4.2 g 21%

Trans Fat

Cholesterol 16.2 mg 5.4%

Sodium 913.8 mg 38.1%

Total Carbohydrates 34.2 g 11.4%

Dietary Fiber 10.8 g43.2%

Sugars 7.5 g

Protein 14.5 g 29%

Vitamin A 513.2% Vitamin C 26%

Calcium 13.6% Iron 26.9%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=388697 Embed Table:

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