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Fire Roasted Corn Black Bean Salad - Recipe and Nutrition Facts
87

Fire Roasted Corn Black Bean Salad Recipe

Fire Roasted Corn Black Bean Salad has a average-calorie, average-carb, high-fat and average-protein content. It is a good source of Vitamin C and Folate.

The food contains 24.1g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 6.8 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's high 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.

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.

Ideally consumed as a Side Dish.

Based on the composite nutritive standing Fire Roasted Corn Black Bean Salad has been given a composite ranking of 87, and on a regular basis.

Calorie Breakdown

 Calories from Protein9%
 Calories from Fat58%
 Calories from Carbs33%

Why this is good for you

  • High in Vitamin C
  • No Cholesterol
  • High in Dietary Fiber
  • Very low in Sodium
  • High in Folate

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A130 IU2.6%
Vitamin C12.4 mg20.6%
Vitamin D0 IU
Vitamin E2.4 mg7.9%
Thiamin0.24 mg16.1%
Riboflavin0.07 mg3.9%
Niacin1.1 mg5.6%
Vitamin B60.11 mg5.3%
Folate110.4 mcg27.6%
Vitamin B120 mcg
Pantothenic Acid0.5 mg5%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium20 mg2%
Iron1.6 mg8.8%
Magnesium59.2 mg14.8%
Phosphorus127 mg12.7%
Potassium364.8 mg10.4%
Sodium7.9 mg0.3%
Zinc0.9 mg6%
Copper0.16 mg8%
Manganese0.36 mg17.9%
Selenium1.1 mcg1.5%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate24.1 g8%
Dietary Fiber6.6 g26.4%
Sugars1.8 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein6.8 g13.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat18.9 g29.1%
Saturated Fat2.6 g13%
Monounsaturated Fat13.5 g
Polyunsaturated Fat1.9 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 282 Calories from Fat 0

% Daily Value *

Total Fat 18.9 g 29.1%

Saturated Fat 2.6 g 13%

Trans Fat

Cholesterol 0 mg

Sodium 7.9 mg 0.3%

Total Carbohydrates 24.1 g 8%

Dietary Fiber 6.6 g26.4%

Sugars 1.8 g

Protein 6.8 g 13.6%

Vitamin A 2.6% Vitamin C 20.6%

Calcium 2% Iron 8.8%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2097717 Embed Table:

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