Roasted Corn, Black Bean, and Mango Salad Recipe
Roasted Corn, Black Bean, and Mango 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 29.8g 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 7.9 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the low 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.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, 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.
Based on the composite nutritive standing Roasted Corn, Black Bean, and Mango Salad has been given a composite ranking of 91, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 18% | |
| Calories from Fat | 13% | |
| Calories from Carbs | 69% |
Why this is good for you
- Very high in Vitamin C
- No Cholesterol
- Very low in Saturated Fat
- Very high in Dietary Fiber
- Low in Sodium
- Very high in Folate
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 350 IU | 7% | ||
| Vitamin C | 24.7 mg | 41.1% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.82 mg | 2.7% | ||
| Thiamin | 0.28 mg | 18.5% | ||
| Riboflavin | 0.09 mg | 5.5% | ||
| Niacin | 1.3 mg | 6.5% | ||
| Vitamin B6 | 0.16 mg | 8.1% | ||
| Folate | 131.2 mcg | 32.8% | ||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.59 mg | 5.9% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 27 mg | 2.7% | ||
| Iron | 1.8 mg | 10.2% | ||
| Magnesium | 68.8 mg | 17.2% | ||
| Phosphorus | 146 mg | 14.6% | ||
| Potassium | 437.3 mg | 12.5% | ||
| Sodium | 104.6 mg | 4.4% | ||
| Zinc | 1.1 mg | 7% | ||
| Copper | 0.21 mg | 10.4% | ||
| Manganese | 0.42 mg | 21.1% | ||
| Selenium | 1.4 mcg | 2% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 29.8 g | 9.9% | ||
| Dietary Fiber | 8 g | 32% | ||
| Sugars | 4.8 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 7.9 g | 15.8% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 2.5 g | 3.8% | ||
| Saturated Fat | 0.3 g | 1.5% | ||
| Monounsaturated Fat | 1.1 g | |||
| Polyunsaturated Fat | 0.9 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 163 Calories from Fat 0
% Daily Value *
Total Fat 2.5 g 3.8%
Saturated Fat 0.3 g 1.5%
Trans Fat
Cholesterol 0 mg
Sodium 104.6 mg 4.4%
Total Carbohydrates 29.8 g 9.9%
Dietary Fiber 8 g32%
Sugars 4.8 g
Protein 7.9 g 15.8%
Vitamin A 7% Vitamin C 41.1%
Calcium 2.7% Iron 10.2%
*Based on a 2000 Calorie diet
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