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.
Calories from Protein | 20% | |
Calories from Fat | 34% | |
Calories from Carbs | 46% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 25660 IU | 513.2% | ||
Vitamin C | 15.6 mg | 26% | ||
Vitamin D | 0 IU | |||
Vitamin E | 2.6 mg | 8.8% | ||
Thiamin | 0.24 mg | 16.3% | ||
Riboflavin | 0.28 mg | 16.5% | ||
Niacin | 4.3 mg | 21.7% | ||
Vitamin B6 | 0.26 mg | 13.2% | ||
Folate | 121.2 mcg | 30.3% | ||
Vitamin B12 | 0.38 mcg | 6.4% | ||
Pantothenic Acid | 1.1 mg | 11.1% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 136 mg | 13.6% | ||
Iron | 4.8 mg | 26.9% | ||
Magnesium | 94.8 mg | 23.7% | ||
Phosphorus | 272 mg | 27.2% | ||
Potassium | 984.9 mg | 28.1% | ||
Sodium | 913.8 mg | 38.1% | ||
Zinc | 1.5 mg | 10.2% | ||
Copper | 0.49 mg | 24.5% | ||
Manganese | 0.84 mg | 41.8% | ||
Selenium | 5.1 mcg | 7.3% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 34.2 g | 11.4% | ||
Dietary Fiber | 10.8 g | 43.2% | ||
Sugars | 7.5 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 14.5 g | 29% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 11.3 g | 17.4% | ||
Saturated Fat | 4.2 g | 21% | ||
Monounsaturated Fat | 5.4 g | |||
Polyunsaturated Fat | 1 g |
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
Per Serving | Calories 125
Protein 3.6 g | Carbs 17 g | Fat 5.5 g
Per Serving | Calories 213
Protein 6.9 g | Carbs 16.2 g | Fat 14.8 g
Per Serving | Calories 121
Protein 4.4 g | Carbs 24.9 g | Fat 0.1 g
Per Serving | Calories 140
Protein 6.9 g | Carbs 21.6 g | Fat 3.4 g
Per Serving | Calories 169
Protein 9.3 g | Carbs 31.7 g | Fat 0.1 g
Per Serving | Calories 260
Protein 21.5 g | Carbs 39.4 g | Fat 2.2 g
Per Serving | Calories 234
Protein 28.3 g | Carbs 14.9 g | Fat 6.3 g
Per Serving | Calories 211
Protein 13.8 g | Carbs 2.5 g | Fat 15.9 g