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White Bean Tomato Green Salad - Recipe and Nutrition Facts
92

White Bean Tomato Green Bean Salad Recipe

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.

Calorie Breakdown

 Calories from Protein19%
 Calories from Fat25%
 Calories from Carbs55%

Why this is good for you

  • High in Protein
  • Very high in Vitamin C
  • Very high in Dietary Fiber
  • High in Calcium
  • High in Iron
  • Very high in Folate

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 A0.24 IU0%Bottom 30%Low
Retinol5.5 mcg
Vitamin C5.3 mg8.8%Mid 40%Average
Vitamin D0.72 IU0.18%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin0.48 mg2.4%Mid 40%Average
Vitamin B60 mg
Folate55.1 mcg13.8%Top 30%High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.24 mg2.4%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium55.4 mg5.5%Mid 40%Average
Iron1.2 mg6.6%Mid 40%Average
Magnesium22.9 mg5.7%Mid 40%Average
Phosphorus66.6 mg6.7%Mid 40%Average
Potassium206.4 mg5.9%Mid 40%Average
Sodium251.4 mg10.5%Mid 40%Average
Zinc0.48 mg3.2%Mid 40%Average
Copper0 mg
Manganese0.24 mg11.9%Top 30%High
Selenium1.7 mcg2.4%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate9.7 g3.2%Mid 40%Average
Dietary Fiber3.7 g14.8%Top 10%Very High
Sugars1.3 g
Glucose0.5 mg
Fructose0.5 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein3.4 g6.8%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 mg
Valine0.2 mg
Arginine0.2 mg
Histidine0 mg
Alanine0.2 mg
Aspartic Acid0.5 mg
Glutamic Acid0.5 mg
Glycine0 mg
Proline0 mg
Serine0.2 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat2 g3%Bottom 30%Low
Saturated Fat0.81 g4.1%Bottom 30%Low
Monounsaturated Fat1 g
Polyunsaturated Fat0.2 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.2 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

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

Source: http://www.food.com/recipe/white-bean-tomato-green-bean-salad-339539 Embed Table:

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