Sweet Potatoes with Black Bean Topping has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin C, Thiamin and Pantothenic Acid.
The food contains 49.1g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and high 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 7 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 average fat content of this product makes it suitable to be eaten when trying to lose weight. It's average 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 an average density of Sodium, thus making it suitable for a 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 93, for Sweet Potatoes with Black Bean Topping, and we advise that this food on a regular basis.
Calories from Protein | 10% | |
Calories from Fat | 17% | |
Calories from Carbs | 73% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 11250 IU | 225% | ||
Vitamin C | 32.5 mg | 54.2% | ||
Vitamin D | 0 IU | |||
Vitamin E | 2.3 mg | 7.7% | ||
Thiamin | 0.33 mg | 22.2% | ||
Riboflavin | 0.29 mg | 17.2% | ||
Niacin | 3.8 mg | 18.8% | ||
Vitamin B6 | 0.74 mg | 36.8% | ||
Folate | 58.4 mcg | 14.6% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 3.3 mg | 32.8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 93 mg | 9.3% | ||
Iron | 3 mg | 16.9% | ||
Magnesium | 46.8 mg | 11.7% | ||
Phosphorus | 204 mg | 20.4% | ||
Potassium | 996 mg | 28.5% | ||
Sodium | 194.2 mg | 8.1% | ||
Zinc | 1.3 mg | 8.5% | ||
Copper | 0.72 mg | 36% | ||
Manganese | 1.1 mg | 54% | ||
Selenium | 2.2 mcg | 3.1% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 49.1 g | 16.4% | ||
Dietary Fiber | 9.5 g | 38% | ||
Sugars | 16.9 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 7 g | 14% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 5 g | 7.7% | ||
Saturated Fat | 0.7 g | 3.5% | ||
Monounsaturated Fat | 3.3 g | |||
Polyunsaturated Fat | 0.6 g |
Serving size
Amount Per Serving
Calories 264 Calories from Fat 0
% Daily Value *
Total Fat 5 g 7.7%
Saturated Fat 0.7 g 3.5%
Trans Fat
Cholesterol 0 mg
Sodium 194.2 mg 8.1%
Total Carbohydrates 49.1 g 16.4%
Dietary Fiber 9.5 g38%
Sugars 16.9 g
Protein 7 g 14%
Vitamin A 225% Vitamin C 54.2%
Calcium 9.3% Iron 16.9%
*Based on a 2000 Calorie diet
Per Serving | Calories 291
Protein 7.9 g | Carbs 51 g | Fat 6.2 g
Per Serving | Calories 348
Protein 16.5 g | Carbs 66.3 g | Fat 5.9 g
Per Serving | Calories 205
Protein 10.4 g | Carbs 40.9 g | Fat 0.8 g
Per Serving | Calories 379
Protein 17.3 g | Carbs 62 g | Fat 9.9 g
Per Serving | Calories 111
Protein 5 g | Carbs 23.3 g | Fat 0.9 g
Per Serving | Calories 224
Protein 4.5 g | Carbs 36.8 g | Fat 7.8 g
Per Serving | Calories 232
Protein 3.3 g | Carbs 54.5 g | Fat 2 g
Per Serving | Calories 313
Protein 20.9 g | Carbs 52.3 g | Fat 3.4 g