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Simple Black Beans - Recipe and Nutrition Facts
93

Simple Black Beans Recipe

Simple Black Beans has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron, Thiamin and Folate.

The food contains 44.2g 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 15.9 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'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 6.7 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 a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Based on the composite nutritive standing Simple Black Beans has been given a composite ranking of 93, and on a regular basis.

Calorie Breakdown

 Calories from Protein23%
 Calories from Fat12%
 Calories from Carbs65%

Why this is good for you

  • Very high in Protein
  • High in Thiamin
  • No Cholesterol
  • Low in Saturated Fat
  • Very high in Dietary Fiber
  • Very high in Iron

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A475 IU9.5%
Vitamin C2.8 mg4.7%
Vitamin D0 IU
Vitamin E0.36 mg1.2%
Thiamin0.44 mg29.5%
Riboflavin0.12 mg7.3%
Niacin1.1 mg5.5%
Vitamin B60.2 mg10.1%
Folate264.8 mcg66.2%
Vitamin B120 mcg
Pantothenic Acid0.43 mg4.3%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium99 mg9.9%
Iron6.7 mg37.2%
Magnesium129.6 mg32.4%
Phosphorus256 mg25.6%
Potassium673.7 mg19.2%
Sodium4.2 mg0.2%
Zinc2.2 mg14.4%
Copper0.4 mg19.9%
Manganese1 mg52.2%
Selenium2.9 mcg4.1%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate44.2 g14.7%
Dietary Fiber16.4 g65.6%
Sugars0.2 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein15.9 g31.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat3.6 g5.5%
Saturated Fat0.7 g3.5%
Monounsaturated Fat1.8 g
Polyunsaturated Fat0.7 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 263 Calories from Fat 0

% Daily Value *

Total Fat 3.6 g 5.5%

Saturated Fat 0.7 g 3.5%

Trans Fat

Cholesterol 0 mg

Sodium 4.2 mg 0.2%

Total Carbohydrates 44.2 g 14.7%

Dietary Fiber 16.4 g65.6%

Sugars 0.2 g

Protein 15.9 g 31.8%

Vitamin A 9.5% Vitamin C 4.7%

Calcium 9.9% Iron 37.2%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=39108 Embed Table:

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