Three Bean Salad With Fennel Recipe
Three Bean Salad With Fennel has a very high-calorie, high-carb, high-fat and high-protein content. It is a good source of Iron, Vitamin C and Folate.
The food contains 60.1g of carbs. The carbohydrate profile of the the food reveals it is high 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 21.4 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
On top of that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's high MUFA and average 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 6 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. It has an average density of Sodium, thus making it suitable 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.
Ideally consumed as a Side Dish.
Based on the composite nutritive standing Three Bean Salad With Fennel has been given a composite ranking of 95, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 15% | |
| Calories from Fat | 44% | |
| Calories from Carbs | 41% |
Why this is good for you
- Very high in Protein
- High in Vitamin C
- No Cholesterol
- Very high in Dietary Fiber
- Very high in Iron
- Very high in Folate
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 94.3 IU | 1.9% | Mid 40% | Average |
| Retinol | 0 mcg | |||
| Vitamin C | 4.4 mg | 7.3% | Mid 40% | Average |
| Vitamin D | 0 IU | |||
| Thiamin | 0 mg | |||
| Riboflavin | 0 mg | |||
| Niacin | 0.55 mg | 2.7% | Mid 40% | Average |
| Vitamin B6 | 0 mg | |||
| Folate | 56.8 mcg | 14.2% | Top 30% | High |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.27 mg | 2.7% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 32.5 mg | 3.3% | Mid 40% | Average |
| Iron | 1.6 mg | 9.1% | Top 30% | High |
| Magnesium | 27.9 mg | 7% | Top 30% | High |
| Phosphorus | 83.1 mg | 8.3% | Mid 40% | Average |
| Potassium | 0.27 mg | 0.01% | Bottom 30% | Low |
| Sodium | 113.9 mg | 4.7% | Mid 40% | Average |
| Zinc | 0.55 mg | 3.6% | Mid 40% | Average |
| Copper | 0 mg | |||
| Manganese | 0.27 mg | 13.7% | Top 30% | High |
| Selenium | 1.6 mcg | 2.3% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 16.4 g | 5.5% | Mid 40% | Average |
| Dietary Fiber | 4.9 g | 19.8% | Top 10% | Very High |
| Sugars | 0.5 g | |||
| Glucose | 0.3 mg | |||
| Fructose | 0.3 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 5.8 g | 11.7% | Mid 40% | Average |
| Tryptophan | 0 mg | |||
| Threonine | 0.3 mg | |||
| Isoleucine | 0.3 mg | |||
| Leucine | 0.3 mg | |||
| Lysine | 0.3 mg | |||
| Methionine | 0 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.3 mg | |||
| Tyrosine | 0 mg | |||
| Valine | 0.3 mg | |||
| Arginine | 0.3 mg | |||
| Histidine | 0 mg | |||
| Alanine | 0.3 mg | |||
| Aspartic Acid | 0.5 mg | |||
| Glutamic Acid | 0.5 mg | |||
| Glycine | 0.3 mg | |||
| Proline | 0 mg | |||
| Serine | 0.3 mg | |||
| Hydroxyproline | 0 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 7.7 g | 11.9% | Mid 40% | Average |
| Saturated Fat | 1.1 g | 5.3% | Mid 40% | Average |
| Monounsaturated Fat | 5.5 g | |||
| Polyunsaturated Fat | 1.1 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 1.4 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 564 Calories from Fat 254
% Daily Value *
Total Fat 28.3 g 43.5%
Saturated Fat 3.9 g 19.5%
Trans Fat
Cholesterol 0 mg
Sodium 417 mg 17.4%
Total Carbohydrates 60.1 g 20%
Dietary Fiber 18.1 g72.4%
Sugars 2 g
Protein 21.4 g 42.8%
Vitamin A 6.9% Vitamin C 26.7%
Calcium 11.9% Iron 33.3%
*Based on a 2000 Calorie diet
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