Seasoned Orzo and Black Beans has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin A, Niacin and Folate.
The food contains 47.3g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 11.5 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 average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons.
It gives a good yield of Iron at 6.48 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 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.
Based on the composite nutritive standing Seasoned Orzo and Black Beans has been given a composite ranking of 78, and in moderation.
Calories from Protein | 15% | |
Calories from Fat | 22% | |
Calories from Carbs | 63% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 4050 IU | 81% | ||
Vitamin C | 7.8 mg | 13% | ||
Thiamin | 0.14 mg | 9% | ||
Niacin | 5.2 mg | 26% | ||
Vitamin B6 | 0.1 mg | 5% | ||
Folate | 228 mcg | 57% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 70 mg | 7% | ||
Iron | 6.5 mg | 36% | ||
Magnesium | 56 mg | 14% | ||
Potassium | 221 mg | 6.3% | ||
Sodium | 294 mg | 12.3% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 47.3 g | 15.8% | ||
Dietary Fiber | 8 g | 32% | ||
Sugars | 1.6 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 11.5 g | 23% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 7.2 g | 11.1% | ||
Saturated Fat | 3.9 g | 19.5% |
Serving size
Amount Per Serving
Calories 295 Calories from Fat 65
% Daily Value *
Total Fat 7.2 g 11.1%
Saturated Fat 3.9 g 19.5%
Trans Fat
Cholesterol 15 mg 5%
Sodium 294 mg 12.3%
Total Carbohydrates 47.3 g 15.8%
Dietary Fiber 8 g32%
Sugars 1.6 g
Protein 11.5 g 23%
Vitamin A 81% Vitamin C 13%
Calcium 7% Iron 36%
*Based on a 2000 Calorie diet
Per Serving | Calories 128
Protein 4.9 g | Carbs 15.1 g | Fat 4.8 g
Per 100g | Calories 79
Protein 4.6 g | Carbs 15.1 g | Fat 0.66 g
Per Serving | Calories 404
Protein 24.4 g | Carbs 41.3 g | Fat 16.8 g
Per Serving | Calories 112
Protein 7.1 g | Carbs 20.8 g | Fat 0.4 g
Per Serving | Calories 287
Protein 4.1 g | Carbs 43.1 g | Fat 11.8 g
Per Serving | Calories 201
Protein 5.7 g | Carbs 12.7 g | Fat 15.2 g
Per Serving | Calories 256
Protein 2.3 g | Carbs 19.4 g | Fat 18.8 g
Per Serving | Calories 72
Protein 1.9 g | Carbs 9.8 g | Fat 3.6 g