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Sweet Potato and Black Bean Soup - Recipe and Nutrition Facts
94

Sweet Potato and Black Bean Soup Recipe

Sweet Potato and Black Bean Soup has a low-calorie, average-carb, low-fat and average-protein content. It is a good source of Vitamin A and Vitamin C.

The food contains 20.8g 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 4.2 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. 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.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 94, for Sweet Potato and Black Bean Soup, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein16%
 Calories from Fat3%
 Calories from Carbs80%

Why this is good for you

  • Very high in Vitamin A
  • Very high in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat
  • High in Dietary Fiber

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A5470 IU109.4%
Vitamin C36.4 mg60.7%
Vitamin D0 IU
Vitamin E0.2 mg0.67%
Thiamin0.12 mg7.9%
Riboflavin0.07 mg4.2%
Niacin0.64 mg3.2%
Vitamin B60.17 mg8.6%
Folate58 mcg14.5%
Vitamin B120 mcg
Pantothenic Acid0.28 mg2.8%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium31 mg3.1%
Iron1.1 mg6.3%
Magnesium30.8 mg7.7%
Phosphorus67 mg6.7%
Potassium241.6 mg6.9%
Sodium131.3 mg5.5%
Zinc0.54 mg3.6%
Copper0.13 mg6.7%
Manganese0.29 mg14.3%
Selenium0.84 mcg1.2%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate20.8 g6.9%
Dietary Fiber5.1 g20.4%
Sugars2.6 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein4.2 g8.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat0.4 g0.62%
Saturated Fat0.1 g0.5%
Monounsaturated Fat0.1 g
Polyunsaturated Fat0.2 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 98 Calories from Fat 0

% Daily Value *

Total Fat 0.4 g 0.62%

Saturated Fat 0.1 g 0.5%

Trans Fat

Cholesterol 0 mg

Sodium 131.3 mg 5.5%

Total Carbohydrates 20.8 g 6.9%

Dietary Fiber 5.1 g20.4%

Sugars 2.6 g

Protein 4.2 g 8.4%

Vitamin A 109.4% Vitamin C 60.7%

Calcium 3.1% Iron 6.3%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=227453 Embed Table:

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