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Emily's Butternut Squash and Black Bean Chili (vegan) - Recipe and Nutrition Facts
95

Emily's Butternut Squash and Black Bean Chili (vegan) Recipe

Emily's Butternut Squash and Black Bean Chili (vegan) has a average-calorie, average-carb, low-fat and high-protein content. It is a good source of Iron, Vitamin A, Vitamin B6 and Vitamin C.

The food contains 45.8g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 10.4 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. 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 gives a good yield of Iron at 5.18 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 a low density of Sodium, it is suitable if you are aiming for a healthy, 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.

Based on the composite nutritive standing Emily's Butternut Squash and Black Bean Chili (vegan) has been given a composite ranking of 95, and on a regular basis.

Calorie Breakdown

 Calories from Protein18%
 Calories from Fat5%
 Calories from Carbs77%

Why this is good for you

  • High in Protein
  • High in Vitamin B6
  • Very high in Vitamin A
  • Very high in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A6580 IU131.6%
Vitamin C62.3 mg103.8%
Vitamin D0 IU
Vitamin E0.52 mg1.7%
Thiamin0.13 mg8.6%
Riboflavin0.08 mg4.9%
Niacin1.5 mg7.6%
Vitamin B60.41 mg20.6%
Folate36.8 mcg9.2%
Vitamin B120 mcg
Pantothenic Acid0.4 mg4%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium133 mg13.3%
Iron5.2 mg28.8%
Magnesium39.2 mg9.8%
Phosphorus59 mg5.9%
Potassium473.6 mg13.5%
Sodium1 mg0%
Zinc0.39 mg2.6%
Copper0.14 mg7.1%
Manganese0.34 mg16.9%
Selenium1.1 mcg1.6%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate45.8 g15.3%
Dietary Fiber12 g48%
Sugars3.6 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein10.4 g20.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat1.4 g2.2%
Saturated Fat0.1 g0.5%
Monounsaturated Fat0.2 g
Polyunsaturated Fat0.4 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 205 Calories from Fat 0

% Daily Value *

Total Fat 1.4 g 2.2%

Saturated Fat 0.1 g 0.5%

Trans Fat

Cholesterol 0 mg

Sodium 1 mg 0%

Total Carbohydrates 45.8 g 15.3%

Dietary Fiber 12 g48%

Sugars 3.6 g

Protein 10.4 g 20.8%

Vitamin A 131.6% Vitamin C 103.8%

Calcium 13.3% Iron 28.8%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1272379 Embed Table:

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