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Four Bean Spicy Salad - Recipe and Nutrition Facts
92

Four Bean Spicy Salad Recipe

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.

Calorie Breakdown

 Calories from Protein24%
 Calories from Fat4%
 Calories from Carbs73%

Why this is good for you

  • Very high in Protein
  • No Cholesterol
  • Very low in Saturated Fat
  • Very high in Dietary Fiber
  • High in Iron
  • Very high in Folate

Why this is bad for you

  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietAVERAGE
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A146.7 IU2.9%Mid 40%Average
Retinol0 mcg
Vitamin C4.4 mg7.4%Mid 40%Average
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin0.44 mg2.2%Mid 40%Average
Vitamin B60 mg
Folate83.1 mcg20.8%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium44.4 mg4.4%Mid 40%Average
Iron1.8 mg9.9%Top 30%High
Magnesium41.3 mg10.3%Top 10%Very High
Phosphorus110.7 mg11.1%Mid 40%Average
Potassium328.9 mg9.4%Top 10%Very High
Sodium396 mg16.5%Top 30%High
Zinc0.89 mg5.9%Mid 40%Average
Copper0 mg
Manganese0.44 mg22.2%Top 30%High
Selenium1.3 mcg1.9%Bottom 30%Low

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate22.8 g7.6%Top 30%High
Dietary Fiber7 g27.9%Top 10%Very High
Sugars2.6 g
Glucose0.4 mg
Fructose0.4 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein7.4 g14.8%Mid 40%Average
Tryptophan0 mg
Threonine0.4 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
Alanine0.4 mg
Aspartic Acid0.9 mg
Glutamic Acid0.9 mg
Glycine0.4 mg
Proline0 mg
Serine0.4 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat0.49 g0.75%Bottom 30%Low
Saturated Fat0.09 g0.44%Bottom 30%Low
Monounsaturated Fat0.4 g
Polyunsaturated Fat0.4 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash2.2 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

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

Source: http://www.food.com/recipe/four-bean-spicy-salad-420087 Embed Table:

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