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Tommy's Black Bean Bake - Recipe and Nutrition Facts
86

Tommy's Black Bean Bake Recipe

Tommy's Black Bean Bake has a average-calorie, average-carb, low-fat and average-protein content. It is a good source of Vitamin C and Folate.

The food contains 30.2g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 6.7 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the low fat content makes it suitable if you're on a low-fat diet plan. 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.

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.

Based on the composite nutritive standing Tommy's Black Bean Bake has been given a composite ranking of 86, and on a regular basis.

Calorie Breakdown

 Calories from Protein17%
 Calories from Fat5%
 Calories from Carbs78%

Why this is good for you

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

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A120 IU2.4%
Vitamin C12.6 mg21%
Vitamin D0 IU
Vitamin E0.08 mg0.27%
Thiamin0.16 mg10.7%
Riboflavin0.09 mg5%
Niacin1.1 mg5.4%
Vitamin B60.09 mg4.5%
Folate124.8 mcg31.2%
Vitamin B120 mcg
Pantothenic Acid0.52 mg5.2%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium27 mg2.7%
Iron2 mg11%
Magnesium52 mg13%
Phosphorus118 mg11.8%
Potassium336.3 mg9.6%
Sodium209.5 mg8.7%
Zinc0.87 mg5.8%
Copper0.15 mg7.5%
Manganese0.35 mg17.3%
Selenium1.1 mcg1.6%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate30.2 g10.1%
Dietary Fiber6.5 g26%
Sugars0 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein6.7 g13.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat0.9 g1.4%
Saturated Fat0.2 g1%
Monounsaturated Fat0.2 g
Polyunsaturated Fat0.4 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 152 Calories from Fat 0

% Daily Value *

Total Fat 0.9 g 1.4%

Saturated Fat 0.2 g 1%

Trans Fat

Cholesterol 0 mg

Sodium 209.5 mg 8.7%

Total Carbohydrates 30.2 g 10.1%

Dietary Fiber 6.5 g26%

Sugars 0 g

Protein 6.7 g 13.4%

Vitamin A 2.4% Vitamin C 21%

Calcium 2.7% Iron 11%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1701512 Embed Table:

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