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Three-Bean Molasses and Bourbon Bake - Recipe and Nutrition Facts
91

Three-Bean Molasses and Bourbon Bake Recipe

Three-Bean Molasses and Bourbon Bake has a high-calorie, very high-carb, low-fat and high-protein content. It is a good source of Iron, Vitamin B6, Vitamin C, Thiamin and Folate.

The food contains 90g of carbs. The carbohydrate profile of the the food reveals it is high 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. With 20 gms of protein, it is high 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.

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 gives a good yield of Iron at 7 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. It is also very high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Based on the composite nutritive standing Three-Bean Molasses and Bourbon Bake has been given a composite ranking of 91, and on a regular basis.

Calorie Breakdown

 Calories from Protein18%
 Calories from Fat3%
 Calories from Carbs79%

Why this is good for you

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

Why this is bad for you

  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.22 IU0%Bottom 30%Low
Retinol0 mcg
Vitamin C7.9 mg13.2%Top 30%High
Vitamin D0 IU
Thiamin0.22 mg14.7%Top 10%Very High
Riboflavin0 mg
Niacin0.66 mg3.3%Mid 40%Average
Vitamin B60.22 mg11%Top 30%High
Folate53.4 mcg13.4%Top 30%High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.22 mg2.2%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium44 mg4.4%Mid 40%Average
Iron1.5 mg8.5%Top 30%High
Magnesium46.6 mg11.6%Top 10%Very High
Phosphorus82.9 mg8.3%Mid 40%Average
Potassium0.22 mg0.01%Bottom 30%Low
Sodium170.7 mg7.1%Mid 40%Average
Zinc0.44 mg2.9%Mid 40%Average
Copper0.22 mg11%Top 10%Very High
Manganese0.44 mg22%Top 30%High
Selenium2.9 mcg4.1%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate19.8 g6.6%Mid 40%Average
Dietary Fiber4.1 g16.3%Top 10%Very High
Sugars7.5 g
Glucose1.3 mg
Fructose1.5 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein4.4 g8.8%Mid 40%Average
Tryptophan0 mg
Threonine0.2 mg
Isoleucine0.2 mg
Leucine0.2 mg
Lysine0.2 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.2 mg
Tyrosine0.2 mg
Valine0.2 mg
Arginine0.2 mg
Histidine0.2 mg
Alanine0.2 mg
Aspartic Acid0.7 mg
Glutamic Acid0.9 mg
Glycine0.2 mg
Proline0 mg
Serine0.2 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat0.37 g0.57%Bottom 10%Very Low
Saturated Fat0.07 g0.33%Bottom 10%Very Low
Monounsaturated Fat0.2 g
Polyunsaturated Fat0.2 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol1.3 g
Ash1.3 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 479 Calories from Fat 16

% Daily Value *

Total Fat 1.7 g 2.6%

Saturated Fat 0.3 g 1.5%

Trans Fat

Cholesterol 0 mg

Sodium 776.6 mg 32.4%

Total Carbohydrates 90 g 30%

Dietary Fiber 18.5 g74%

Sugars 34.2 g

Protein 20 g 40%

Vitamin A 0% Vitamin C 60%

Calcium 20% Iron 38.9%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/three-bean-molasses-and-bourbon-bake-80633 Embed Table:

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