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White beans and rice - Recipe and Nutrition Facts
87

White beans and rice Recipe

White beans and rice has a average-calorie, average-carb, low-fat and high-protein content. It is a good source of Iron.

The food contains 48.5g 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 11.3 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. 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 gives a good yield of Iron at 3.78 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. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, 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 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 87, for White beans and rice, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein18%
 Calories from Fat5%
 Calories from Carbs77%

Why this is good for you

  • High in Protein
  • No Cholesterol
  • Very low in Saturated Fat
  • High in Dietary Fiber
  • High in Iron
  • Very low in Sodium

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0 IU
Vitamin C3.1 mg5.2%
Vitamin D36.4 IU9.1%
Vitamin E0.08 mg0.27%
Thiamin0.25 mg16.7%
Riboflavin0.26 mg15%
Niacin3.3 mg16.5%
Vitamin B60.33 mg16.3%
Folate79.2 mcg19.8%
Vitamin B120.02 mcg0.3%
Pantothenic Acid1.3 mg13.2%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium91 mg9.1%
Iron3.8 mg21%
Magnesium100 mg25%
Phosphorus215 mg21.5%
Potassium714.2 mg20.4%
Sodium8.8 mg0.4%
Zinc2 mg13.5%
Copper0.48 mg23.9%
Manganese1.7 mg83.1%
Selenium6.3 mcg9%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate48.5 g16.2%
Dietary Fiber7.5 g30%
Sugars0.9 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein11.3 g22.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat1.3 g2%
Saturated Fat0.3 g1.5%
Monounsaturated Fat0.3 g
Polyunsaturated Fat0.5 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 246 Calories from Fat 0

% Daily Value *

Total Fat 1.3 g 2%

Saturated Fat 0.3 g 1.5%

Trans Fat

Cholesterol 0 mg

Sodium 8.8 mg 0.4%

Total Carbohydrates 48.5 g 16.2%

Dietary Fiber 7.5 g30%

Sugars 0.9 g

Protein 11.3 g 22.6%

Vitamin A Vitamin C 5.2%

Calcium 9.1% Iron 21%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2193481 Embed Table:

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