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Ham and Black Bean Toss With Cilantro - Recipe and Nutrition Facts
81

Ham and Black Bean Toss With Cilantro Recipe

Ham and Black Bean Toss With Cilantro has a high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Iron, Vitamin B6, Thiamin, Niacin and Folate.

The food contains 43.6g 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 30.7 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average 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. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 81, for Ham and Black Bean Toss With Cilantro, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein25%
 Calories from Fat38%
 Calories from Carbs36%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • High in Niacin
  • Very high in Thiamin
  • Very high in Dietary Fiber
  • High in Iron

Why this is bad for you

  • High in Saturated Fat
  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietAVERAGE

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A102.4 IU2%Mid 40%Average
Retinol9 mcg
Vitamin C2.4 mg3.9%Mid 40%Average
Vitamin D10 IU2.5%Top 30%High
Thiamin0.47 mg31.6%Top 10%Very High
Riboflavin0 mg
Niacin2.4 mg11.8%Top 30%High
Vitamin B60.47 mg23.7%Top 10%Very High
Folate116.6 mcg29.1%Top 10%Very High
Folic Acid0 mcg
Vitamin B120.47 mcg7.9%Top 30%High
Pantothenic Acid0.47 mg4.7%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium44.1 mg4.4%Mid 40%Average
Iron1.9 mg10.5%Top 30%High
Magnesium61.1 mg15.3%Top 10%Very High
Phosphorus195.3 mg19.5%Top 30%High
Potassium448.8 mg12.8%Top 10%Very High
Sodium512.6 mg21.4%Top 30%High
Zinc1.4 mg9.5%Top 30%High
Copper0 mg
Manganese0.47 mg23.7%Top 30%High
Selenium7.6 mcg10.8%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate20.7 g6.9%Mid 40%Average
Dietary Fiber6.8 g27.1%Top 10%Very High
Sugars1.1 g
Glucose0.5 mg
Fructose0.5 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein14.5 g29.1%Top 10%Very High
Tryptophan0 mg
Threonine0.5 mg
Isoleucine0.5 mg
Leucine0.5 mg
Lysine0.9 mg
Methionine0.5 mg
Cystine0 mg
Phenylalanine0.5 mg
Tyrosine0.5 mg
Valine0.5 mg
Arginine0.9 mg
Histidine0.5 mg
Alanine0.9 mg
Aspartic Acid1.4 mg
Glutamic Acid2.4 mg
Glycine0.5 mg
Proline0.5 mg
Serine0.5 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat9.8 g15%Mid 40%Average
Saturated Fat2.3 g11.4%Mid 40%Average
Monounsaturated Fat5.7 g
Polyunsaturated Fat0.9 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash2.4 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 479 Calories from Fat 186

% Daily Value *

Total Fat 20.6 g 31.7%

Saturated Fat 4.8 g 24%

Trans Fat

Cholesterol 43.9 mg 14.6%

Sodium 1081.6 mg 45.1%

Total Carbohydrates 43.6 g 14.5%

Dietary Fiber 14.3 g57.2%

Sugars 2.4 g

Protein 30.7 g 61.4%

Vitamin A 4.3% Vitamin C 8.3%

Calcium 9.3% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/ham-and-black-bean-toss-with-cilantro-306415 Embed Table:

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