Spicy Kidney Bean and Rice Casserole Recipe
Spicy Kidney Bean and Rice Casserole has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Calcium, Vitamin A and Vitamin C.
The food contains 26.9g 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 14.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. 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 has a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Spicy Kidney Bean and Rice Casserole has been given a composite ranking of 69, and in moderation.
Calorie Breakdown
| Calories from Protein | 21% | |
| Calories from Fat | 40% | |
| Calories from Carbs | 39% |
Why this is good for you
- High in Protein
- High in Vitamin A
- High in Vitamin C
- Very low in Saturated Fat
- Very high in Calcium
Why this is bad for you
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1135 IU | 22.7% | ||
| Vitamin C | 15.7 mg | 26.2% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.14 mg | 0.47% | ||
| Thiamin | 0.14 mg | 9.4% | ||
| Riboflavin | 0.06 mg | 3.4% | ||
| Niacin | 1.1 mg | 5.6% | ||
| Vitamin B6 | 0.13 mg | 6.5% | ||
| Folate | 55.2 mcg | 13.8% | ||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.28 mg | 2.8% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 333 mg | 33.3% | ||
| Iron | 1.6 mg | 9.1% | ||
| Magnesium | 21.6 mg | 5.4% | ||
| Phosphorus | 69 mg | 6.9% | ||
| Potassium | 170.9 mg | 4.9% | ||
| Sodium | 595.6 mg | 24.8% | ||
| Zinc | 0.54 mg | 3.6% | ||
| Copper | 0.11 mg | 5.7% | ||
| Manganese | 0.39 mg | 19.6% | ||
| Selenium | 4.6 mcg | 6.5% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 26.9 g | 9% | ||
| Dietary Fiber | 4.8 g | 19.2% | ||
| Sugars | 3.1 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 14.6 g | 29.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 12.5 g | 19.2% | ||
| Saturated Fat | 0.1 g | 0.5% | ||
| Monounsaturated Fat | 0.1 g | |||
| Polyunsaturated Fat | 0.2 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 289 Calories from Fat 0
% Daily Value *
Total Fat 12.5 g 19.2%
Saturated Fat 0.1 g 0.5%
Trans Fat
Cholesterol 40 mg 13.3%
Sodium 595.6 mg 24.8%
Total Carbohydrates 26.9 g 9%
Dietary Fiber 4.8 g19.2%
Sugars 3.1 g
Protein 14.6 g 29.2%
Vitamin A 22.7% Vitamin C 26.2%
Calcium 33.3% Iron 9.1%
*Based on a 2000 Calorie diet
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