Squash with beans has a average-calorie, average-carb, low-fat and average-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin C, Thiamin and Folate.
The food contains 40g 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 7.5 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. 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 high 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.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 92, for Squash with beans, and we advise that this food on a regular basis.
Calories from Protein | 15% | |
Calories from Fat | 3% | |
Calories from Carbs | 82% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 5350 IU | 107% | ||
Vitamin C | 24.1 mg | 40.1% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.28 mg | 0.93% | ||
Thiamin | 0.37 mg | 24.7% | ||
Riboflavin | 0.09 mg | 5% | ||
Niacin | 2 mg | 9.8% | ||
Vitamin B6 | 0.45 mg | 22.7% | ||
Folate | 106.8 mcg | 26.7% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 1 mg | 10% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 131 mg | 13.1% | ||
Iron | 3.3 mg | 18.1% | ||
Magnesium | 100.8 mg | 25.2% | ||
Phosphorus | 191 mg | 19.1% | ||
Potassium | 1 mg | 0% | ||
Sodium | 886.1 mg | 36.9% | ||
Zinc | 0.98 mg | 6.5% | ||
Copper | 0.31 mg | 15.6% | ||
Manganese | 0.79 mg | 39.7% | ||
Selenium | 4.1 mcg | 5.8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 40 g | 13.3% | ||
Dietary Fiber | 12.2 g | 48.8% | ||
Sugars | 1.2 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 7.5 g | 15% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 0.7 g | 1.1% | ||
Saturated Fat | 0.2 g | 1% | ||
Monounsaturated Fat | 0.1 g | |||
Polyunsaturated Fat | 0.3 g |
Serving size
Amount Per Serving
Calories 181 Calories from Fat 0
% Daily Value *
Total Fat 0.7 g 1.1%
Saturated Fat 0.2 g 1%
Trans Fat
Cholesterol 0 mg
Sodium 886.1 mg 36.9%
Total Carbohydrates 40 g 13.3%
Dietary Fiber 12.2 g48.8%
Sugars 1.2 g
Protein 7.5 g 15%
Vitamin A 107% Vitamin C 40.1%
Calcium 13.1% Iron 18.1%
*Based on a 2000 Calorie diet
Per Serving | Calories 357
Protein 36.3 g | Carbs 23.9 g | Fat 12.8 g
Per Serving | Calories 114
Protein 5.2 g | Carbs 21.9 g | Fat 1 g
Per Serving | Calories 277
Protein 17.4 g | Carbs 35.9 g | Fat 4.1 g
Per Serving | Calories 107
Protein 5.7 g | Carbs 21.2 g | Fat 0.4 g