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Sweet Potatoes with Black Bean Topping - Recipe and Nutrition Facts
93

Sweet Potatoes with Black Bean Topping Recipe

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.

Calorie Breakdown

 Calories from Protein10%
 Calories from Fat17%
 Calories from Carbs73%

Why this is good for you

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

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A11250 IU225%
Vitamin C32.5 mg54.2%
Vitamin D0 IU
Vitamin E2.3 mg7.7%
Thiamin0.33 mg22.2%
Riboflavin0.29 mg17.2%
Niacin3.8 mg18.8%
Vitamin B60.74 mg36.8%
Folate58.4 mcg14.6%
Vitamin B120 mcg
Pantothenic Acid3.3 mg32.8%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium93 mg9.3%
Iron3 mg16.9%
Magnesium46.8 mg11.7%
Phosphorus204 mg20.4%
Potassium996 mg28.5%
Sodium194.2 mg8.1%
Zinc1.3 mg8.5%
Copper0.72 mg36%
Manganese1.1 mg54%
Selenium2.2 mcg3.1%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate49.1 g16.4%
Dietary Fiber9.5 g38%
Sugars16.9 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein7 g14%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5 g7.7%
Saturated Fat0.7 g3.5%
Monounsaturated Fat3.3 g
Polyunsaturated Fat0.6 g

Popular Questions Asked

Nutrition Facts

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

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2123652 Embed Table:

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