Southwestern Black Bean Turkey Chili Recipe
Southwestern Black Bean Turkey Chili has a high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Iron, Vitamin B6, Vitamin C, Niacin and Folate.
The food contains 35.7g 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. With 30.9 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 high fat content of this product makes it unsuitable 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 5 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 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 Southwestern cuisine. Ideally consumed as a Main Dish.
Based on the composite nutritive standing Southwestern Black Bean Turkey Chili has been given a composite ranking of 70, and in moderation.
Calorie Breakdown
| Calories from Protein | 29% | |
| Calories from Fat | 37% | |
| Calories from Carbs | 34% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- High in Niacin
- High in Vitamin C
- Very high in Dietary Fiber
- High in Iron
Why this is bad for you
- High in Cholesterol
- Very high in Saturated Fat
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 0.28 IU | 0.01% | Bottom 30% | Low |
| Retinol | 26.4 mcg | |||
| Vitamin C | 4.7 mg | 7.9% | Mid 40% | Average |
| Vitamin D | 3.9 IU | 1% | Mid 40% | Average |
| Thiamin | 0 mg | |||
| Riboflavin | 0 mg | |||
| Niacin | 1.7 mg | 8.3% | Mid 40% | Average |
| Vitamin B6 | 0.28 mg | 13.9% | Top 30% | High |
| Folate | 45.8 mcg | 11.5% | Top 30% | High |
| Folic Acid | 1.7 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.28 mg | 2.8% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 27.8 mg | 2.8% | Mid 40% | Average |
| Iron | 1.4 mg | 7.7% | Top 30% | High |
| Magnesium | 30.8 mg | 7.7% | Top 30% | High |
| Phosphorus | 93.6 mg | 9.4% | Mid 40% | Average |
| Potassium | 208.3 mg | 6% | Mid 40% | Average |
| Sodium | 187.8 mg | 7.8% | Mid 40% | Average |
| Zinc | 1.1 mg | 7.4% | Top 30% | High |
| Copper | 0 mg | |||
| Manganese | 0.28 mg | 13.9% | Top 30% | High |
| Selenium | 8.3 mcg | 11.9% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 9.9 g | 3.3% | Mid 40% | Average |
| Dietary Fiber | 2.8 g | 11.3% | Top 30% | High |
| Sugars | 0.8 g | |||
| Glucose | 0 mg | |||
| Fructose | 0 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 8.6 g | 17.2% | Top 30% | High |
| Tryptophan | 0 mg | |||
| Threonine | 0.3 mg | |||
| Isoleucine | 0.3 mg | |||
| Leucine | 0.3 mg | |||
| Lysine | 0.8 mg | |||
| Methionine | 0.3 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.3 mg | |||
| Tyrosine | 0.3 mg | |||
| Valine | 0.6 mg | |||
| Arginine | 0.6 mg | |||
| Histidine | 0.3 mg | |||
| Alanine | 0.6 mg | |||
| Aspartic Acid | 0.8 mg | |||
| Glutamic Acid | 1.4 mg | |||
| Glycine | 0.3 mg | |||
| Proline | 0 mg | |||
| Serine | 0.3 mg | |||
| Hydroxyproline | 0 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 4.8 g | 7.3% | Mid 40% | Average |
| Saturated Fat | 2.4 g | 12.2% | Mid 40% | Average |
| Monounsaturated Fat | 1.1 g | |||
| Polyunsaturated Fat | 0.6 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 1.1 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 411 Calories from Fat 154
% Daily Value *
Total Fat 17.1 g 26.3%
Saturated Fat 8.8 g 44%
Trans Fat
Cholesterol 83.9 mg 28%
Sodium 675.9 mg 28.2%
Total Carbohydrates 35.7 g 11.9%
Dietary Fiber 10.2 g40.8%
Sugars 3 g
Protein 30.9 g 61.8%
Vitamin A 0% Vitamin C 28.3%
Calcium 10% Iron 27.8%
*Based on a 2000 Calorie diet
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