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Red Kidney Beans and Zucchini - Recipe and Nutrition Facts
88

Red Kidney Beans and Zucchini Recipe

Red Kidney Beans and Zucchini has a average-calorie, average-carb, low-fat and high-protein content. It is a good source of Iron and Vitamin A.

The food contains 45.1g 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 14.5 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its low 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 gives a good yield of Iron at 5.87 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.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 88, for Red Kidney Beans and Zucchini, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein23%
 Calories from Fat6%
 Calories from Carbs71%

Why this is good for you

  • High in Protein
  • High in Vitamin A
  • No Cholesterol
  • Very low in Saturated Fat
  • Very high in Dietary Fiber
  • Very high in Iron

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1160 IU23.2%
Vitamin C6.7 mg11.1%
Vitamin D0 IU
Vitamin E0.28 mg0.93%
Thiamin0.03 mg1.9%
Riboflavin0.02 mg1.4%
Niacin0.22 mg1.1%
Vitamin B60.07 mg3.6%
Folate11.6 mcg2.9%
Vitamin B120 mcg
Pantothenic Acid0.08 mg0.8%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium97 mg9.7%
Iron5.9 mg32.6%
Magnesium12 mg3%
Phosphorus26 mg2.6%
Potassium149.7 mg4.3%
Sodium134.8 mg5.6%
Zinc0.14 mg0.9%
Copper0.05 mg2.7%
Manganese0.13 mg6.3%
Selenium0.35 mcg0.5%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate45.1 g15%
Dietary Fiber10.9 g43.6%
Sugars6 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein14.5 g29%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat1.7 g2.6%
Saturated Fat0.2 g1%
Monounsaturated Fat1.3 g
Polyunsaturated Fat0.2 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 227 Calories from Fat 0

% Daily Value *

Total Fat 1.7 g 2.6%

Saturated Fat 0.2 g 1%

Trans Fat

Cholesterol 0 mg

Sodium 134.8 mg 5.6%

Total Carbohydrates 45.1 g 15%

Dietary Fiber 10.9 g43.6%

Sugars 6 g

Protein 14.5 g 29%

Vitamin A 23.2% Vitamin C 11.1%

Calcium 9.7% Iron 32.6%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1153204 Embed Table:

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