laura black bean and rice Recipe
laura black bean and rice has a average-calorie, high-carb, low-fat and high-protein content. It is a good source of Iron, Vitamin B6, Thiamin, Niacin and Folate.
The food contains 55.1g of carbs. The carbohydrate profile of the the food reveals it is high 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 20.7 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. 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 3.74 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 an average density of Sodium, thus making it suitable 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 a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 74, for laura black bean and rice, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 26% | |
| Calories from Fat | 3% | |
| Calories from Carbs | 70% |
Why this is good for you
- Very high in Protein
- High in Vitamin B6
- Very high in Niacin
- High in Thiamin
- Very low in Saturated Fat
- High in Iron
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 390 IU | 7.8% | ||
| Vitamin C | 6.7 mg | 11.1% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.08 mg | 0.27% | ||
| Thiamin | 0.38 mg | 25.2% | ||
| Riboflavin | 0.1 mg | 5.9% | ||
| Niacin | 9.1 mg | 45.6% | ||
| Vitamin B6 | 0.41 mg | 20.6% | ||
| Folate | 147.2 mcg | 36.8% | ||
| Vitamin B12 | 0.22 mcg | 3.6% | ||
| Pantothenic Acid | 1.1 mg | 11.4% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 52 mg | 5.2% | ||
| Iron | 3.7 mg | 20.8% | ||
| Magnesium | 64 mg | 16% | ||
| Phosphorus | 223 mg | 22.3% | ||
| Potassium | 337.6 mg | 9.6% | ||
| Sodium | 282.3 mg | 11.8% | ||
| Zinc | 1.5 mg | 10.1% | ||
| Copper | 0.17 mg | 8.3% | ||
| Manganese | 0.73 mg | 36.4% | ||
| Selenium | 21.1 mcg | 30.1% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 55.1 g | 18.4% | ||
| Dietary Fiber | 4.7 g | 18.8% | ||
| Sugars | 3.5 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 20.7 g | 41.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 1.2 g | 1.8% | ||
| Saturated Fat | 0.3 g | 1.5% | ||
| Monounsaturated Fat | 0.3 g | |||
| Polyunsaturated Fat | 0.3 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 323 Calories from Fat 0
% Daily Value *
Total Fat 1.2 g 1.8%
Saturated Fat 0.3 g 1.5%
Trans Fat
Cholesterol 32.9 mg 11%
Sodium 282.3 mg 11.8%
Total Carbohydrates 55.1 g 18.4%
Dietary Fiber 4.7 g18.8%
Sugars 3.5 g
Protein 20.7 g 41.4%
Vitamin A 7.8% Vitamin C 11.1%
Calcium 5.2% Iron 20.8%
*Based on a 2000 Calorie diet
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