White Bean Tomato Green Bean Salad has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin C and Folate.
The food contains 40.5g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average 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 14.2 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's average 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 5 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 a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also 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.
Ideally consumed as a Main Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 92, for White Bean Tomato Green Bean Salad, and we advise that this food on a regular basis.
Calories from Protein | 19% | |
Calories from Fat | 25% | |
Calories from Carbs | 55% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0.24 IU | 0% | Bottom 30% | Low |
Retinol | 5.5 mcg | |||
Vitamin C | 5.3 mg | 8.8% | Mid 40% | Average |
Vitamin D | 0.72 IU | 0.18% | Mid 40% | Average |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.48 mg | 2.4% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 55.1 mcg | 13.8% | Top 30% | High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.24 mg | 2.4% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 55.4 mg | 5.5% | Mid 40% | Average |
Iron | 1.2 mg | 6.6% | Mid 40% | Average |
Magnesium | 22.9 mg | 5.7% | Mid 40% | Average |
Phosphorus | 66.6 mg | 6.7% | Mid 40% | Average |
Potassium | 206.4 mg | 5.9% | Mid 40% | Average |
Sodium | 251.4 mg | 10.5% | Mid 40% | Average |
Zinc | 0.48 mg | 3.2% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.24 mg | 11.9% | Top 30% | High |
Selenium | 1.7 mcg | 2.4% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 9.7 g | 3.2% | Mid 40% | Average |
Dietary Fiber | 3.7 g | 14.8% | Top 10% | Very High |
Sugars | 1.3 g | |||
Glucose | 0.5 mg | |||
Fructose | 0.5 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 3.4 g | 6.8% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0.2 mg | |||
Isoleucine | 0.2 mg | |||
Leucine | 0.2 mg | |||
Lysine | 0.2 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.2 mg | |||
Tyrosine | 0 mg | |||
Valine | 0.2 mg | |||
Arginine | 0.2 mg | |||
Histidine | 0 mg | |||
Alanine | 0.2 mg | |||
Aspartic Acid | 0.5 mg | |||
Glutamic Acid | 0.5 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0.2 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 2 g | 3% | Bottom 30% | Low |
Saturated Fat | 0.81 g | 4.1% | Bottom 30% | Low |
Monounsaturated Fat | 1 g | |||
Polyunsaturated Fat | 0.2 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.2 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 282 Calories from Fat 75
% Daily Value *
Total Fat 8.3 g 12.8%
Saturated Fat 3.4 g 17%
Trans Fat
Cholesterol 16.6 mg 5.5%
Sodium 1053.5 mg 43.9%
Total Carbohydrates 40.5 g 13.5%
Dietary Fiber 15.5 g62%
Sugars 5.5 g
Protein 14.2 g 28.4%
Vitamin A 0% Vitamin C 36.7%
Calcium 23.2% Iron 27.8%
*Based on a 2000 Calorie diet
Per Serving | Calories 65
Protein 3.4 g | Carbs 9.5 g | Fat 1.7 g
Per Serving | Calories 292
Protein 12.9 g | Carbs 34.6 g | Fat 12.2 g
Per Serving | Calories 219
Protein 21.5 g | Carbs 24.5 g | Fat 4.5 g
Per Serving | Calories 113
Protein 5.4 g | Carbs 15.4 g | Fat 3.8 g
Per Serving | Calories 166
Protein 11.8 g | Carbs 7.5 g | Fat 9.8 g
Per Serving | Calories 61
Protein 2.9 g | Carbs 11 g | Fat 1.1 g
Per Serving | Calories 547
Protein 23.9 g | Carbs 0 g | Fat 49.3 g
Per Serving | Calories 229
Protein 19.2 g | Carbs 0.06 g | Fat 16.3 g