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rice , black bean and corn salad - Recipe and Nutrition Facts
86

rice, black bean and corn salad Recipe

rice, black bean and corn salad has a average-calorie, average-carb, low-fat and average-protein content. It is a good source of Vitamin C and Folate.

The food contains 24.5g of carbs. The carbohydrate profile of the the food reveals it is average 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 5.9 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the low fat content makes it suitable if you're on a low-fat diet plan. 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 has an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.

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 86, for rice, black bean and corn salad, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein16%
 Calories from Fat15%
 Calories from Carbs68%

Why this is good for you

  • High in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat
  • High in Dietary Fiber
  • High in Folate

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A95 IU1.9%
Vitamin C16.1 mg26.8%
Vitamin D0 IU
Vitamin E0.38 mg1.3%
Thiamin0.14 mg9.1%
Riboflavin0.05 mg3.1%
Niacin0.58 mg2.9%
Vitamin B60.1 mg5%
Folate85.2 mcg21.3%
Vitamin B120 mcg
Pantothenic Acid0.28 mg2.8%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium23 mg2.3%
Iron1.4 mg7.6%
Magnesium40 mg10%
Phosphorus86 mg8.6%
Potassium269.9 mg7.7%
Sodium193 mg8%
Zinc0.65 mg4.3%
Copper0.13 mg6.3%
Manganese0.28 mg14%
Selenium0.84 mcg1.2%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate24.5 g8.2%
Dietary Fiber5.3 g21.2%
Sugars1.1 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein5.9 g11.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat2.4 g3.7%
Saturated Fat0.3 g1.5%
Monounsaturated Fat1.3 g
Polyunsaturated Fat0.4 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 137 Calories from Fat 0

% Daily Value *

Total Fat 2.4 g 3.7%

Saturated Fat 0.3 g 1.5%

Trans Fat

Cholesterol 0 mg

Sodium 193 mg 8%

Total Carbohydrates 24.5 g 8.2%

Dietary Fiber 5.3 g21.2%

Sugars 1.1 g

Protein 5.9 g 11.8%

Vitamin A 1.9% Vitamin C 26.8%

Calcium 2.3% Iron 7.6%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1526094 Embed Table:

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