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Squash with beans - Recipe and Nutrition Facts
92

Squash with beans Recipe

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.

Calorie Breakdown

 Calories from Protein15%
 Calories from Fat3%
 Calories from Carbs82%

Why this is good for you

  • High in Vitamin B6
  • Very high in Vitamin A
  • Very high in Vitamin C
  • High in Thiamin
  • No Cholesterol
  • Very low in Saturated Fat

Why this is bad for you

  • Very high in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A5350 IU107%
Vitamin C24.1 mg40.1%
Vitamin D0 IU
Vitamin E0.28 mg0.93%
Thiamin0.37 mg24.7%
Riboflavin0.09 mg5%
Niacin2 mg9.8%
Vitamin B60.45 mg22.7%
Folate106.8 mcg26.7%
Vitamin B120 mcg
Pantothenic Acid1 mg10%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium131 mg13.1%
Iron3.3 mg18.1%
Magnesium100.8 mg25.2%
Phosphorus191 mg19.1%
Potassium1 mg0%
Sodium886.1 mg36.9%
Zinc0.98 mg6.5%
Copper0.31 mg15.6%
Manganese0.79 mg39.7%
Selenium4.1 mcg5.8%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate40 g13.3%
Dietary Fiber12.2 g48.8%
Sugars1.2 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein7.5 g15%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat0.7 g1.1%
Saturated Fat0.2 g1%
Monounsaturated Fat0.1 g
Polyunsaturated Fat0.3 g

Popular Questions Asked

Nutrition Facts

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

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=148496 Embed Table:

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