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Lenti , black bean Salad with fruit - Recipe and Nutrition Facts
69

Lenti, black bean Salad with fruit Recipe

Lenti, black bean Salad with fruit has a high-calorie, high-carb, average-fat and very high-protein content. It is a good source of Iron, Vitamin A, Vitamin B6, Vitamin C, Thiamin, Riboflavin, Niacin and Folate.

The food contains 59.5g 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 35 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.

Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. 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 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 gives a good yield of Iron at 5.83 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. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.

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 69, for Lenti, black bean Salad with fruit, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein31%
 Calories from Fat15%
 Calories from Carbs54%

Why this is good for you

  • Very high in Protein
  • High in Vitamin B6
  • High in Niacin
  • Very high in Vitamin A
  • Very high in Vitamin C
  • High in Riboflavin

Why this is bad for you

  • Very high in Cholesterol
  • Very high in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A3475 IU69.5%
Vitamin C72.5 mg120.9%
Vitamin D26.8 IU6.7%
Vitamin E1.9 mg6.3%
Thiamin0.44 mg29.4%
Riboflavin0.38 mg22.4%
Niacin4.4 mg21.8%
Vitamin B60.46 mg22.9%
Folate267.6 mcg66.9%
Vitamin B120.86 mcg14.3%
Pantothenic Acid1.5 mg14.7%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium131 mg13.1%
Iron5.8 mg32.4%
Magnesium112.4 mg28.1%
Phosphorus306 mg30.6%
Potassium1 mg0%
Sodium895.6 mg37.3%
Zinc2.5 mg16.8%
Copper0.6 mg30.2%
Manganese0.88 mg44%
Selenium28.4 mcg40.6%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate59.5 g19.8%
Dietary Fiber12.5 g50%
Sugars9.7 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein35 g70%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat7.4 g11.4%
Saturated Fat0.5 g2.5%
Monounsaturated Fat0.2 g
Polyunsaturated Fat0.7 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 425 Calories from Fat 0

% Daily Value *

Total Fat 7.4 g 11.4%

Saturated Fat 0.5 g 2.5%

Trans Fat

Cholesterol 127.5 mg 42.5%

Sodium 895.6 mg 37.3%

Total Carbohydrates 59.5 g 19.8%

Dietary Fiber 12.5 g50%

Sugars 9.7 g

Protein 35 g 70%

Vitamin A 69.5% Vitamin C 120.9%

Calcium 13.1% Iron 32.4%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=344261 Embed Table:

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