Quinoa with Black Beans and Lime Recipe
Quinoa with Black Beans and Lime has a high-calorie, high-carb, high-fat and high-protein content. It is a good source of Iron, Vitamin C, Riboflavin and Folate.
The food contains 60.3g 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 14.7 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
On top of 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. 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 5.92 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 low 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.
Based on the composite nutritive standing Quinoa with Black Beans and Lime has been given a composite ranking of 89, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 12% | |
| Calories from Fat | 38% | |
| Calories from Carbs | 50% |
Why this is good for you
- High in Protein
- Very high in Vitamin C
- Very high in Riboflavin
- No Cholesterol
- Very high in Dietary Fiber
- Very high in Iron
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 460 IU | 9.2% | ||
| Vitamin C | 35.5 mg | 59.1% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.62 mg | 2.1% | ||
| Thiamin | 0.25 mg | 16.5% | ||
| Riboflavin | 1.6 mg | 92.2% | ||
| Niacin | 1.3 mg | 6.6% | ||
| Vitamin B6 | 0.22 mg | 10.9% | ||
| Folate | 160 mcg | 40% | ||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.93 mg | 9.3% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 52 mg | 5.2% | ||
| Iron | 5.9 mg | 32.9% | ||
| Magnesium | 74.4 mg | 18.6% | ||
| Phosphorus | 534 mg | 53.4% | ||
| Potassium | 662.5 mg | 18.9% | ||
| Sodium | 11 mg | 0.5% | ||
| Zinc | 1.2 mg | 8.3% | ||
| Copper | 0.33 mg | 16.6% | ||
| Manganese | 0.43 mg | 21.3% | ||
| Selenium | 1.2 mcg | 1.7% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 60.3 g | 20.1% | ||
| Dietary Fiber | 15.2 g | 60.8% | ||
| Sugars | 4.4 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 14.7 g | 29.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 20.5 g | 31.5% | ||
| Saturated Fat | 2.5 g | 12.5% | ||
| Monounsaturated Fat | 11.8 g | |||
| Polyunsaturated Fat | 2.5 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 459 Calories from Fat 0
% Daily Value *
Total Fat 20.5 g 31.5%
Saturated Fat 2.5 g 12.5%
Trans Fat
Cholesterol 0 mg
Sodium 11 mg 0.5%
Total Carbohydrates 60.3 g 20.1%
Dietary Fiber 15.2 g60.8%
Sugars 4.4 g
Protein 14.7 g 29.4%
Vitamin A 9.2% Vitamin C 59.1%
Calcium 5.2% Iron 32.9%
*Based on a 2000 Calorie diet
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