White Bean Tapenade 1 Recipe

White Bean Tapenade 1 has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Calcium and Iron.

The food contains 16.7g 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 4.8 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low PUFA.

It gives a good yield of Iron at 4 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. 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 White Bean Tapenade 1 has been given a composite ranking of 99, and on a regular basis.

Calorie Breakdown

 Calories from Protein16%
 Calories from Fat30%
 Calories from Carbs54%

Why this is good for you

  • No Cholesterol
  • High in Dietary Fiber
  • High in Calcium
  • High in Iron
  • Very low in Sodium

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

Vitamin A1447.1 IU28.9%Top 10%Very High
Retinol0 mcg
Vitamin C9.8 mg16.3%Top 30%High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin2 mg9.8%Mid 40%Average
Vitamin B60 mg
Folate92.2 mcg23%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

Calcium431.4 mg43.1%Top 10%Very High
Iron7.8 mg43.6%Top 10%Very High
Magnesium123.5 mg30.9%Top 10%Very High
Phosphorus86.3 mg8.6%Mid 40%Average
Potassium433.3 mg12.4%Top 10%Very High
Sodium7.1 mg0.3%Bottom 10%Very Low
Zinc2 mg13.1%Top 10%Very High
Copper0 mg
Manganese0 mg
Selenium2 mcg2.8%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate32.7 g10.9%Top 30%High
Dietary Fiber14.1 g56.5%Top 10%Very High
Sugars0.6 g
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein9.4 g18.8%Top 30%High
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0 mg
Glutamic Acid0 mg
Glycine0 mg
Proline0 mg
Serine0 mg
Hydroxyproline0 mg

Fat Analysis

Total Fat8 g12.4%Mid 40%Average
Saturated Fat2.4 g11.8%Mid 40%Average
Monounsaturated Fat3.9 g
Polyunsaturated Fat2 g

Other Nutrients Analysis

Alcohol0 g
Ash3.9 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 111 Calories from Fat 37

% Daily Value *

Total Fat 4.1 g 6.3%

Saturated Fat 1.2 g 6%

Trans Fat

Cholesterol 0 mg

Sodium 3.6 mg 0.2%

Total Carbohydrates 16.7 g 5.6%

Dietary Fiber 7.2 g28.8%

Sugars 0.3 g

Protein 4.8 g 9.6%

Vitamin A 14.8% Vitamin C 8.3%

Calcium 22% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/white-bean-tapenade-220084 Embed Table:

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