Southern Red Beans and Rice With Turkey Recipe
Southern Red Beans and Rice With Turkey has a high-calorie, high-carb, average-fat and very high-protein content. It is a good source of Iron, Vitamin B6, Vitamin C, Niacin and Folate.
The food contains 56.9g of carbs. The carbohydrate profile of the the food reveals it is high 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. With 25.1 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's average MUFA and low PUFA.
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 14 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 very high density of Sodium, it is unsuitable 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. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Southern cuisine. Ideally consumed as a Main Dish.
Based on the composite nutritive standing Southern Red Beans and Rice With Turkey has been given a composite ranking of 72, and in moderation.
Calorie Breakdown
| Calories from Protein | 24% | |
| Calories from Fat | 22% | |
| Calories from Carbs | 54% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- High in Niacin
- Very high in Vitamin C
- High in Dietary Fiber
- Very high in Iron
Why this is bad for you
- High in Cholesterol
- High in Saturated Fat
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 90.5 IU | 1.8% | Mid 40% | Average |
| Retinol | 10.8 mcg | |||
| Vitamin C | 9.3 mg | 15.5% | Top 30% | High |
| Vitamin D | 2 IU | 0.5% | Mid 40% | Average |
| Thiamin | 0 mg | |||
| Riboflavin | 0 mg | |||
| Niacin | 1.3 mg | 6.6% | Mid 40% | Average |
| Vitamin B6 | 0.22 mg | 11.1% | Top 30% | High |
| Folate | 37.6 mcg | 9.4% | Top 30% | High |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.22 mg | 2.2% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 21.5 mg | 2.1% | Mid 40% | Average |
| Iron | 3.1 mg | 17.2% | Top 10% | Very High |
| Magnesium | 20.1 mg | 5% | Mid 40% | Average |
| Phosphorus | 77 mg | 7.7% | Mid 40% | Average |
| Potassium | 135.4 mg | 3.9% | Mid 40% | Average |
| Sodium | 299.1 mg | 12.5% | Mid 40% | Average |
| Zinc | 0.88 mg | 5.9% | Mid 40% | Average |
| Copper | 0 mg | |||
| Manganese | 0.22 mg | 11.1% | Top 30% | High |
| Selenium | 7.3 mcg | 10.4% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 12.6 g | 4.2% | Mid 40% | Average |
| Dietary Fiber | 1.4 g | 5.8% | Mid 40% | Average |
| Sugars | 0.8 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 5.6 g | 11.1% | Mid 40% | Average |
| Tryptophan | 0 mg | |||
| Threonine | 0.2 mg | |||
| Isoleucine | 0.2 mg | |||
| Leucine | 0.2 mg | |||
| Lysine | 0.4 mg | |||
| Methionine | 0.2 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.2 mg | |||
| Tyrosine | 0.2 mg | |||
| Valine | 0.2 mg | |||
| Arginine | 0.4 mg | |||
| Histidine | 0.2 mg | |||
| Alanine | 0.2 mg | |||
| Aspartic Acid | 0.7 mg | |||
| Glutamic Acid | 0.9 mg | |||
| Glycine | 0.2 mg | |||
| Proline | 0.2 mg | |||
| Serine | 0.2 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 2.3 g | 3.5% | Bottom 30% | Low |
| Saturated Fat | 0.95 g | 4.8% | Mid 40% | Average |
| Monounsaturated Fat | 0.7 g | |||
| Polyunsaturated Fat | 0.4 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 1.3 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 426 Calories from Fat 94
% Daily Value *
Total Fat 10.4 g 16%
Saturated Fat 4.3 g 21.5%
Trans Fat
Cholesterol 60.1 mg 20%
Sodium 1351.9 mg 56.3%
Total Carbohydrates 56.9 g 19%
Dietary Fiber 6.5 g26%
Sugars 3.8 g
Protein 25.1 g 50.2%
Vitamin A 8.2% Vitamin C 70%
Calcium 9.7% Iron 77.8%
*Based on a 2000 Calorie diet
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