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Beans and Rice
High in protein and fiber, classic comfort food
CALORIES
GI
POTASSIUM
FIBER
Nutrition Facts
100g
135
KCAL / 100G
Carbs
25.1g
· 78%
Protein
5.2g
· 16%
Fat
0.8g
· 6%
Fiber
4.5g
Glycemic Analysis
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Processing Level
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Allergen Profile
No known major allergens
Diet Compatibility
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 3.7:1
Below the ideal 4:1 — a good omega balance.
Vitamin & Mineral Analysis
Vitamins
B1
0.13mg · 11% DV
Folate
37µg · 9% DV
Biotin
2.2µg · 7% DV
B6
0.08mg · 5% DV
Minerals
Phosphorus
85mg · 12% DV
Iron
2mg · 11% DV
Magnesium
38mg · 9% DV
Zinc
1mg · 9% DV
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Nutrition data compiled from USDA FoodData Central and scientific sources.