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.
Calories from Protein | 13% | |
Calories from Fat | 33% | |
Calories from Carbs | 54% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 272.2 IU | 5.4% | Top 30% | High |
Retinol | 0 mcg | |||
Vitamin C | 11.9 mg | 19.8% | Top 30% | High |
Vitamin D | 0 IU | |||
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.88 mg | 4.4% | Mid 40% | Average |
Vitamin B6 | 0.44 mg | 22% | Top 10% | Very High |
Folate | 49.8 mcg | 12.4% | Top 30% | High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.44 mg | 4.4% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 43.2 mg | 4.3% | Mid 40% | Average |
Iron | 1.8 mg | 9.8% | Top 30% | High |
Magnesium | 40.5 mg | 10.1% | Top 30% | High |
Phosphorus | 87.7 mg | 8.8% | Mid 40% | Average |
Potassium | 335.7 mg | 9.6% | Top 10% | Very High |
Sodium | 114.5 mg | 4.8% | Mid 40% | Average |
Zinc | 0.88 mg | 5.9% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.44 mg | 22% | Top 30% | High |
Selenium | 2.2 mcg | 3.1% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 16.3 g | 5.4% | Mid 40% | Average |
Dietary Fiber | 4.3 g | 17.3% | Top 10% | Very High |
Sugars | 0.8 g | |||
Glucose | 0.4 mg | |||
Fructose | 0.4 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 3.9 g | 7.8% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0.4 mg | |||
Leucine | 0.4 mg | |||
Lysine | 0.4 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.4 mg | |||
Tyrosine | 0 mg | |||
Valine | 0.4 mg | |||
Arginine | 0.4 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 0.4 mg | |||
Glutamic Acid | 0.9 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0.4 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 4.5 g | 6.9% | Mid 40% | Average |
Saturated Fat | 0.62 g | 3.1% | Bottom 30% | Low |
Monounsaturated Fat | 3.1 g | |||
Polyunsaturated Fat | 0.9 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.3 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
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
Per Serving | Calories 314
Protein 4.7 g | Carbs 2.89 g | Fat 32.3 g
Per Serving | Calories 354
Protein 2.7 g | Carbs 5.2 g | Fat 36.4 g
Per Serving | Calories 93
Protein 2.2 g | Carbs 13.6 g | Fat 4.1 g
Per Serving | Calories 50
Protein 1.2 g | Carbs 4.8 g | Fat 3.3 g
Per Serving | Calories 383
Protein 11.4 g | Carbs 23.5 g | Fat 26.9 g
Per Serving | Calories 121
Protein 0.84 g | Carbs 31.5 g | Fat 0.09 g
Per Serving | Calories 39
Protein 2 g | Carbs 0.3 g | Fat 3.4 g
Per Serving | Calories 294
Protein 17.8 g | Carbs 4.1 g | Fat 22.5 g