Southwestern Bean Salad 2 has a low-calorie, low-carb, average-fat and average-protein content. It is a good source of Iron and Vitamin B6.
The food contains 2.5g of carbs. The carbohydrate profile of the the food reveals it is low 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 3.7 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the average fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and low PUFA.
It gives a good yield of Iron at 4 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 Southwestern cuisine. Ideally consumed as a Main Dish.
Based on the composite nutritive standing Southwestern Bean Salad 2 has been given a composite ranking of 85, and on a regular basis.
Calories from Protein | 22% | |
Calories from Fat | 63% | |
Calories from Carbs | 15% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 89.4 IU | 1.8% | Mid 40% | Average |
Retinol | 17.4 mcg | |||
Vitamin C | 2.4 mg | 4% | Mid 40% | Average |
Vitamin D | 1.4 IU | 0.4% | Mid 40% | Average |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.48 mg | 2.4% | Mid 40% | Average |
Vitamin B6 | 0.48 mg | 24.2% | Top 10% | Very High |
Folate | 30 mcg | 7.5% | Mid 40% | Average |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 85 mg | 8.5% | Top 30% | High |
Iron | 1.9 mg | 10.7% | Top 30% | High |
Magnesium | 49.3 mg | 12.3% | Top 10% | Very High |
Phosphorus | 196.6 mg | 19.7% | Top 30% | High |
Potassium | 0.48 mg | 0.01% | Bottom 30% | Low |
Sodium | 98 mg | 4.1% | Bottom 30% | Low |
Zinc | 2.4 mg | 16.1% | Top 10% | Very High |
Copper | 0.48 mg | 24.2% | Top 10% | Very High |
Manganese | 0 mg | |||
Selenium | 2.4 mcg | 3.5% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 1.21 g | 0.4% | Bottom 10% | Very Low |
Dietary Fiber | 0.14 g | 0.58% | Bottom 30% | Low |
Sugars | 0.6 g | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 1.8 g | 3.6% | Bottom 30% | Low |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0 mg | |||
Leucine | 0 mg | |||
Lysine | 0 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0 mg | |||
Tyrosine | 0 mg | |||
Valine | 0 mg | |||
Arginine | 0 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 0 mg | |||
Glutamic Acid | 0.5 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 2.3 g | 3.5% | Bottom 30% | Low |
Saturated Fat | 1.4 g | 7% | Mid 40% | Average |
Monounsaturated Fat | 0.5 g | |||
Polyunsaturated Fat | 0.5 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.9 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 67 Calories from Fat 42
% Daily Value *
Total Fat 4.7 g 7.2%
Saturated Fat 2.9 g 14.5%
Trans Fat
Cholesterol 14.8 mg 4.9%
Sodium 202.9 mg 8.5%
Total Carbohydrates 2.5 g 0.8%
Dietary Fiber 0.3 g1.2%
Sugars 1.2 g
Protein 3.7 g 7.4%
Vitamin A 3.7% Vitamin C 8.3%
Calcium 17.6% Iron 22.2%
*Based on a 2000 Calorie diet
Per Serving | Calories 177
Protein 9.9 g | Carbs 15.5 g | Fat 8.7 g
Per Serving | Calories 124
Protein 3.7 g | Carbs 17.1 g | Fat 4.8 g
Per Serving | Calories 128
Protein 5.6 g | Carbs 18 g | Fat 4.3 g
Per Serving | Calories 142
Protein 7.5 g | Carbs 16.4 g | Fat 5.3 g
Per Serving | Calories 92
Protein 3.3 g | Carbs 8.3 g | Fat 6.2 g
Per Serving | Calories 254
Protein 11.9 g | Carbs 22.4 g | Fat 12.6 g
Per Serving | Calories 142
Protein 9.5 g | Carbs 15.4 g | Fat 3.3 g
Per Serving | Calories 255
Protein 4.7 g | Carbs 8.3 g | Fat 23.1 g