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Quinoa Salas with Black Beans , Corn Tomaotes - Recipe and Nutrition Facts
80

Quinoa Salas with Black Beans, Corn, Tomaotes Recipe

Quinoa Salas with Black Beans, Corn, Tomaotes has a high-calorie, high-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin C, Riboflavin and Folate.

The food contains 54.3g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 19.1 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 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 5.13 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 an average density of Sodium, it is suitable if you are aiming for a healthy, 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.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 80, for Quinoa Salas with Black Beans, Corn, Tomaotes, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein20%
 Calories from Fat23%
 Calories from Carbs57%

Why this is good for you

  • Very high in Protein
  • High in Vitamin C
  • Very high in Riboflavin
  • Very high in Dietary Fiber
  • High in Iron
  • Very high in Folate

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A770 IU15.4%
Vitamin C13.2 mg22%
Vitamin D0 IU
Vitamin E0.44 mg1.5%
Thiamin0.26 mg17.6%
Riboflavin1.3 mg79.3%
Niacin1.5 mg7.3%
Vitamin B60.2 mg10.2%
Folate133.6 mcg33.4%
Vitamin B120.65 mcg10.8%
Pantothenic Acid0.52 mg5.2%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium171 mg17.1%
Iron5.1 mg28.5%
Magnesium74.4 mg18.6%
Phosphorus560 mg56%
Potassium556.4 mg15.9%
Sodium187.8 mg7.8%
Zinc1.9 mg12.9%
Copper0.23 mg11.7%
Manganese0.47 mg23.4%
Selenium6.3 mcg9%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate54.3 g18.1%
Dietary Fiber10.4 g41.6%
Sugars4.1 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein19.1 g38.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat9.5 g14.6%
Saturated Fat3.9 g19.5%
Monounsaturated Fat2 g
Polyunsaturated Fat0.6 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 367 Calories from Fat 0

% Daily Value *

Total Fat 9.5 g 14.6%

Saturated Fat 3.9 g 19.5%

Trans Fat

Cholesterol 22.4 mg 7.5%

Sodium 187.8 mg 7.8%

Total Carbohydrates 54.3 g 18.1%

Dietary Fiber 10.4 g41.6%

Sugars 4.1 g

Protein 19.1 g 38.2%

Vitamin A 15.4% Vitamin C 22%

Calcium 17.1% Iron 28.5%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2331824 Embed Table:

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