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Four-Bean Salad 1 - Recipe and Nutrition Facts
98

Four-Bean Salad 1 Recipe

Four-Bean Salad 1 has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Iron, Vitamin B6, Vitamin C and Folate.

The food contains 37g 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 8.9 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's average MUFA and low PUFA.

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 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 an average density of Sodium, thus making it suitable for a 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 an average 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 Four-Bean Salad 1 has been given a composite ranking of 98, and on a regular basis.

Calorie Breakdown

 Calories from Protein13%
 Calories from Fat33%
 Calories from Carbs54%

Why this is good for you

  • Very high in Vitamin B6
  • Very high in Vitamin C
  • No Cholesterol
  • Very high in Dietary Fiber
  • High in Iron
  • High in Folate

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A272.2 IU5.4%Top 30%High
Retinol0 mcg
Vitamin C11.9 mg19.8%Top 30%High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin0.88 mg4.4%Mid 40%Average
Vitamin B60.44 mg22%Top 10%Very High
Folate49.8 mcg12.4%Top 30%High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.44 mg4.4%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium43.2 mg4.3%Mid 40%Average
Iron1.8 mg9.8%Top 30%High
Magnesium40.5 mg10.1%Top 30%High
Phosphorus87.7 mg8.8%Mid 40%Average
Potassium335.7 mg9.6%Top 10%Very High
Sodium114.5 mg4.8%Mid 40%Average
Zinc0.88 mg5.9%Mid 40%Average
Copper0 mg
Manganese0.44 mg22%Top 30%High
Selenium2.2 mcg3.1%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate16.3 g5.4%Mid 40%Average
Dietary Fiber4.3 g17.3%Top 10%Very High
Sugars0.8 g
Glucose0.4 mg
Fructose0.4 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein3.9 g7.8%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0.4 mg
Leucine0.4 mg
Lysine0.4 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.4 mg
Tyrosine0 mg
Valine0.4 mg
Arginine0.4 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.4 mg
Glutamic Acid0.9 mg
Glycine0 mg
Proline0 mg
Serine0.4 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.5 g6.9%Mid 40%Average
Saturated Fat0.62 g3.1%Bottom 30%Low
Monounsaturated Fat3.1 g
Polyunsaturated Fat0.9 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.3 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 266 Calories from Fat 91

% Daily Value *

Total Fat 10.2 g 15.7%

Saturated Fat 1.4 g 7%

Trans Fat

Cholesterol 0 mg

Sodium 259.9 mg 10.8%

Total Carbohydrates 37 g 12.3%

Dietary Fiber 9.8 g39.2%

Sugars 1.8 g

Protein 8.9 g 17.8%

Vitamin A 12.4% Vitamin C 45%

Calcium 9.8% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/four-bean-salad-247347 Embed Table:

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