Foil-Baked Fish With Black Beans and Corn 1 has a high-calorie, high-carb, high-fat and very high-protein content. It is a good source of Vitamin B6, Vitamin B12, Vitamin C, Niacin and Folate.
The food contains 57.1g 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 29.6 gms of protein, it is very 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 a good source of Vitamin B6 and Vitamin B12.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 an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Foil-Baked Fish With Black Beans and Corn 1 has been given a composite ranking of 77, and in moderation.
Calories from Protein | 25% | |
Calories from Fat | 27% | |
Calories from Carbs | 48% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 158.5 IU | 3.2% | Mid 40% | Average |
Retinol | 31.9 mcg | |||
Vitamin C | 4.7 mg | 7.8% | Mid 40% | Average |
Vitamin D | 15.8 IU | 4% | Top 30% | High |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 1.3 mg | 6.5% | Mid 40% | Average |
Vitamin B6 | 0.26 mg | 13% | Top 30% | High |
Folate | 52.8 mcg | 13.2% | Top 30% | High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0.52 mcg | 8.6% | Top 30% | High |
Pantothenic Acid | 0.26 mg | 2.6% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 23.6 mg | 2.4% | Mid 40% | Average |
Iron | 0.78 mg | 4.3% | Mid 40% | Average |
Magnesium | 28.8 mg | 7.2% | Top 30% | High |
Phosphorus | 115.8 mg | 11.6% | Mid 40% | Average |
Potassium | 243.5 mg | 7% | Top 30% | High |
Sodium | 95 mg | 4% | Mid 40% | Average |
Zinc | 0.52 mg | 3.5% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.26 mg | 13% | Top 30% | High |
Selenium | 8.3 mcg | 11.8% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 14.8 g | 4.9% | Mid 40% | Average |
Dietary Fiber | 3 g | 12% | Top 10% | Very High |
Sugars | 0.4 g | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 7.7 g | 15.3% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0.3 mg | |||
Isoleucine | 0.3 mg | |||
Leucine | 0.3 mg | |||
Lysine | 0.5 mg | |||
Methionine | 0.3 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.3 mg | |||
Tyrosine | 0.3 mg | |||
Valine | 0.5 mg | |||
Arginine | 0.5 mg | |||
Histidine | 0.3 mg | |||
Alanine | 0.5 mg | |||
Aspartic Acid | 0.8 mg | |||
Glutamic Acid | 1.3 mg | |||
Glycine | 0.3 mg | |||
Proline | 0 mg | |||
Serine | 0.3 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 3.8 g | 5.8% | Mid 40% | Average |
Saturated Fat | 2 g | 10.1% | Mid 40% | Average |
Monounsaturated Fat | 1 g | |||
Polyunsaturated Fat | 0.5 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 452 Calories from Fat 130
% Daily Value *
Total Fat 14.5 g 22.3%
Saturated Fat 7.8 g 39%
Trans Fat
Cholesterol 92.1 mg 30.7%
Sodium 366.8 mg 15.3%
Total Carbohydrates 57.1 g 19%
Dietary Fiber 11.6 g46.4%
Sugars 1.4 g
Protein 29.6 g 59.2%
Vitamin A 12.2% Vitamin C 30%
Calcium 9.1% Iron 16.7%
*Based on a 2000 Calorie diet
Per Serving | Calories 463
Protein 32.4 g | Carbs 47.8 g | Fat 16.8 g
Per Serving | Calories 268
Protein 18.2 g | Carbs 36.2 g | Fat 7.1 g
Per Serving | Calories 227
Protein 16.6 g | Carbs 18.1 g | Fat 10.8 g
Per 100g | Calories 1050
Protein 31 g | Carbs 106 g | Fat 57 g
Per Serving | Calories 138
Protein 17.6 g | Carbs 4.4 g | Fat 4.6 g
Per Serving | Calories 176
Protein 8.1 g | Carbs 12.9 g | Fat 10 g
Per Serving | Calories 126
Protein 5.4 g | Carbs 19.5 g | Fat 3.3 g
Per Serving | Calories 114
Protein 1.8 g | Carbs 15.4 g | Fat 5.4 g