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Indian-inspired Bean Medley - Recipe and Nutrition Facts
82

Indian-inspired Bean Medley Recipe

Indian-inspired Bean Medley has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin B6 and Folate.

The food contains 47.2g 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 14.3 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 average fat content of this product makes it suitable to be eaten when trying to lose weight. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It gives a good yield of Iron at 4.75 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. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, 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 an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Based on the composite nutritive standing Indian-inspired Bean Medley has been given a composite ranking of 82, and on a regular basis.

Calorie Breakdown

 Calories from Protein20%
 Calories from Fat15%
 Calories from Carbs65%

Why this is good for you

  • High in Protein
  • High in Vitamin B6
  • No Cholesterol
  • Very high in Dietary Fiber
  • High in Iron
  • Very high in Folate

Why this is bad for you

  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A265 IU5.3%
Vitamin C6.7 mg11.2%
Vitamin D0 IU
Vitamin E0.5 mg1.7%
Thiamin0.28 mg18.6%
Riboflavin0.14 mg8.2%
Niacin1.3 mg6.6%
Vitamin B60.5 mg25.2%
Folate252.8 mcg63.2%
Vitamin B120 mcg
Pantothenic Acid0.79 mg7.9%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium66 mg6.6%
Iron4.8 mg26.4%
Magnesium88.4 mg22.1%
Phosphorus266 mg26.6%
Potassium716.5 mg20.5%
Sodium643.6 mg26.8%
Zinc2.2 mg14.4%
Copper0.44 mg22.2%
Manganese1.1 mg52.5%
Selenium6.5 mcg9.3%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate47.2 g15.7%
Dietary Fiber13.7 g54.8%
Sugars4 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein14.3 g28.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.8 g7.4%
Saturated Fat3.2 g16%
Monounsaturated Fat0.4 g
Polyunsaturated Fat0.6 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 281 Calories from Fat 0

% Daily Value *

Total Fat 4.8 g 7.4%

Saturated Fat 3.2 g 16%

Trans Fat

Cholesterol 0 mg

Sodium 643.6 mg 26.8%

Total Carbohydrates 47.2 g 15.7%

Dietary Fiber 13.7 g54.8%

Sugars 4 g

Protein 14.3 g 28.6%

Vitamin A 5.3% Vitamin C 11.2%

Calcium 6.6% Iron 26.4%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2239641 Embed Table:

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