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.
Calories from Protein | 17% | |
Calories from Fat | 5% | |
Calories from Carbs | 78% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 120 IU | 2.4% | ||
Vitamin C | 12.6 mg | 21% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.08 mg | 0.27% | ||
Thiamin | 0.16 mg | 10.7% | ||
Riboflavin | 0.09 mg | 5% | ||
Niacin | 1.1 mg | 5.4% | ||
Vitamin B6 | 0.09 mg | 4.5% | ||
Folate | 124.8 mcg | 31.2% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.52 mg | 5.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 27 mg | 2.7% | ||
Iron | 2 mg | 11% | ||
Magnesium | 52 mg | 13% | ||
Phosphorus | 118 mg | 11.8% | ||
Potassium | 336.3 mg | 9.6% | ||
Sodium | 209.5 mg | 8.7% | ||
Zinc | 0.87 mg | 5.8% | ||
Copper | 0.15 mg | 7.5% | ||
Manganese | 0.35 mg | 17.3% | ||
Selenium | 1.1 mcg | 1.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 30.2 g | 10.1% | ||
Dietary Fiber | 6.5 g | 26% | ||
Sugars | 0 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 6.7 g | 13.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 0.9 g | 1.4% | ||
Saturated Fat | 0.2 g | 1% | ||
Monounsaturated Fat | 0.2 g | |||
Polyunsaturated Fat | 0.4 g |
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
Per Serving | Calories 101
Protein 5.8 g | Carbs 17.6 g | Fat 0.5 g
Per Serving | Calories 36
Protein 2 g | Carbs 7.5 g | Fat 0.6 g
Per Serving | Calories 123
Protein 7.4 g | Carbs 22.2 g | Fat 0.9 g
Per Serving | Calories 108
Protein 6.7 g | Carbs 22.3 g | Fat 0.7 g
Per Serving | Calories 472
Protein 7.1 g | Carbs 62.3 g | Fat 23.1 g
Per Serving | Calories 133
Protein 3 g | Carbs 30.9 g | Fat 0.5 g
Per Serving | Calories 484
Protein 60.5 g | Carbs 37.6 g | Fat 8.7 g
Per Serving | Calories 231
Protein 4.8 g | Carbs 12.2 g | Fat 18.2 g