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Garbanzo-Black Bean Medley - Recipe and Nutrition Facts
95

Garbanzo-Black Bean Medley Recipe

Garbanzo-Black Bean Medley has a average-calorie, average-carb, low-fat and high-protein content. It is a good source of Vitamin B6, Vitamin C and Folate.

The food contains 38.5g 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. With 10.7 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 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 has a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also average 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.

Based on the composite nutritive standing Garbanzo-Black Bean Medley has been given a composite ranking of 95, and on a regular basis.

Calorie Breakdown

 Calories from Protein20%
 Calories from Fat6%
 Calories from Carbs74%

Why this is good for you

  • High in Protein
  • Very high in Vitamin B6
  • Very high in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat
  • Very high in Dietary Fiber

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 A0.36 IU0.01%Bottom 30%Low
Retinol0 mcg
Vitamin C17.3 mg28.9%Top 30%High
Vitamin D0.72 IU0.18%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin0.72 mg3.6%Mid 40%Average
Vitamin B60.36 mg18.1%Top 10%Very High
Folate61 mcg15.3%Top 30%High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.36 mg3.6%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium27.4 mg2.7%Mid 40%Average
Iron1.1 mg6%Mid 40%Average
Magnesium28.5 mg7.1%Top 30%High
Phosphorus74.4 mg7.4%Mid 40%Average
Potassium254.5 mg7.3%Top 30%High
Sodium274.6 mg11.4%Mid 40%Average
Zinc0.72 mg4.8%Mid 40%Average
Copper0 mg
Manganese0.36 mg18.1%Top 30%High
Selenium2.2 mcg3.1%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate13.9 g4.6%Mid 40%Average
Dietary Fiber3.4 g13.4%Top 10%Very High
Sugars1.4 g
Glucose0.7 mg
Fructose0.4 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein3.9 g7.7%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 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 Acid0.7 mg
Glycine0 mg
Proline0 mg
Serine0.4 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat0.51 g0.78%Bottom 30%Low
Saturated Fat0.07 g0.36%Bottom 10%Very Low
Monounsaturated Fat0 g
Polyunsaturated Fat0.4 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.4 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 199 Calories from Fat 13

% Daily Value *

Total Fat 1.4 g 2.2%

Saturated Fat 0.2 g 1%

Trans Fat

Cholesterol 0 mg

Sodium 760.7 mg 31.7%

Total Carbohydrates 38.5 g 12.8%

Dietary Fiber 9.3 g37.2%

Sugars 4 g

Protein 10.7 g 21.4%

Vitamin A 0% Vitamin C 80%

Calcium 7.6% Iron 16.7%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/garbanzo-black-bean-medley-131262 Embed Table:

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