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Southern Beans & Greens (PCRM Kickstart) - Recipe and Nutrition Facts
94

Southern Beans & Greens (PCRM Kickstart) Recipe

Southern Beans & Greens (PCRM Kickstart) has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin A, Vitamin B6, Vitamin C and Folate.

The food contains 45.9g 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 12.3 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 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 gives a good yield of Iron at 3.83 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. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to Southern cuisine.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 94, for Southern Beans & Greens (PCRM Kickstart), and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein19%
 Calories from Fat11%
 Calories from Carbs70%

Why this is good for you

  • High in Protein
  • Very high in Vitamin B6
  • Very high in Vitamin A
  • Very high in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A17835 IU356.7%
Vitamin C58.4 mg97.3%
Vitamin D0 IU
Vitamin E1.2 mg4.1%
Thiamin0.21 mg14.1%
Riboflavin0.16 mg9.3%
Niacin1 mg5.2%
Vitamin B60.79 mg39.5%
Folate162 mcg40.5%
Vitamin B120 mcg
Pantothenic Acid0.53 mg5.3%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium151 mg15.1%
Iron3.8 mg21.3%
Magnesium89.2 mg22.3%
Phosphorus207 mg20.7%
Potassium662.9 mg18.9%
Sodium472.5 mg19.7%
Zinc2.1 mg13.9%
Copper0.51 mg25.3%
Manganese1.5 mg73.9%
Selenium5.2 mcg7.4%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate45.9 g15.3%
Dietary Fiber12 g48%
Sugars2.1 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein12.3 g24.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat3.3 g5.1%
Saturated Fat0.4 g2%
Monounsaturated Fat1.2 g
Polyunsaturated Fat1.1 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 252 Calories from Fat 0

% Daily Value *

Total Fat 3.3 g 5.1%

Saturated Fat 0.4 g 2%

Trans Fat

Cholesterol 0 mg

Sodium 472.5 mg 19.7%

Total Carbohydrates 45.9 g 15.3%

Dietary Fiber 12 g48%

Sugars 2.1 g

Protein 12.3 g 24.6%

Vitamin A 356.7% Vitamin C 97.3%

Calcium 15.1% Iron 21.3%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1509784 Embed Table:

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