Four Bean Spicy Salad has a average-calorie, high-carb, low-fat and high-protein content. It is a good source of Iron and Folate.
The food contains 51.3g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average 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. With 16.7 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. It's low MUFA and low PUFA.
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 a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is high 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.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 92, for Four Bean Spicy Salad, and we advise that this food on a regular basis.
Calories from Protein | 24% | |
Calories from Fat | 4% | |
Calories from Carbs | 73% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 146.7 IU | 2.9% | Mid 40% | Average |
Retinol | 0 mcg | |||
Vitamin C | 4.4 mg | 7.4% | Mid 40% | Average |
Vitamin D | 0 IU | |||
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.44 mg | 2.2% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 83.1 mcg | 20.8% | Top 10% | Very High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 44.4 mg | 4.4% | Mid 40% | Average |
Iron | 1.8 mg | 9.9% | Top 30% | High |
Magnesium | 41.3 mg | 10.3% | Top 10% | Very High |
Phosphorus | 110.7 mg | 11.1% | Mid 40% | Average |
Potassium | 328.9 mg | 9.4% | Top 10% | Very High |
Sodium | 396 mg | 16.5% | Top 30% | High |
Zinc | 0.89 mg | 5.9% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.44 mg | 22.2% | Top 30% | High |
Selenium | 1.3 mcg | 1.9% | Bottom 30% | Low |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 22.8 g | 7.6% | Top 30% | High |
Dietary Fiber | 7 g | 27.9% | Top 10% | Very High |
Sugars | 2.6 g | |||
Glucose | 0.4 mg | |||
Fructose | 0.4 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 7.4 g | 14.8% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0.4 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 | 0.4 mg | |||
Aspartic Acid | 0.9 mg | |||
Glutamic Acid | 0.9 mg | |||
Glycine | 0.4 mg | |||
Proline | 0 mg | |||
Serine | 0.4 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 0.49 g | 0.75% | Bottom 30% | Low |
Saturated Fat | 0.09 g | 0.44% | Bottom 30% | Low |
Monounsaturated Fat | 0.4 g | |||
Polyunsaturated Fat | 0.4 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 2.2 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 275 Calories from Fat 10
% Daily Value *
Total Fat 1.1 g 1.7%
Saturated Fat 0.2 g 1%
Trans Fat
Cholesterol 0 mg
Sodium 891.1 mg 37.1%
Total Carbohydrates 51.3 g 17.1%
Dietary Fiber 15.7 g62.8%
Sugars 5.8 g
Protein 16.7 g 33.4%
Vitamin A 6.6% Vitamin C 16.7%
Calcium 10% Iron 22.2%
*Based on a 2000 Calorie diet
Per Serving | Calories 337
Protein 4.5 g | Carbs 20.1 g | Fat 28.5 g
Per Serving | Calories 101
Protein 6 g | Carbs 11.6 g | Fat 3.9 g
Per Serving | Calories 68
Protein 3.8 g | Carbs 12.8 g | Fat 0.91 g
Per Serving | Calories 74
Protein 3.6 g | Carbs 14 g | Fat 0.66 g
Per Serving | Calories 249
Protein 2 g | Carbs 14 g | Fat 22 g
Per Serving | Calories 322
Protein 11.3 g | Carbs 21.7 g | Fat 22.4 g
Per Serving | Calories 64
Protein 0.18 g | Carbs 16.8 g | Fat 0.13 g
Per Serving | Calories 246
Protein 4.2 g | Carbs 17.4 g | Fat 18.7 g