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Beth Elon's Italian Rice Salad - Recipe and Nutrition Facts
71

Beth Elon's Italian Rice Salad Recipe

Beth Elon's Italian Rice Salad has a high-calorie, high-carb, high-fat and high-protein content. It is a good source of Iron, Thiamin, Niacin and Folate.

The food contains 62.9g of carbs. The carbohydrate profile of the the food reveals it is high 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. With 17.4 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 high fat content makes it unsuitable if you're on a low-fat diet plan. It's average 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. Besides other nutrients, it is average 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 a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to Italian cuisine. Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 71, for Beth Elon's Italian Rice Salad, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein15%
 Calories from Fat29%
 Calories from Carbs56%

Why this is good for you

  • Very high in Protein
  • High in Niacin
  • Very high in Thiamin
  • High in Iron
  • Low in Sodium
  • Very high in Folate

Why this is bad for you

  • High in Cholesterol

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.45 IU0.01%Bottom 30%Low
Retinol10.8 mcg
Vitamin C5.4 mg9%Mid 40%Average
Vitamin D4.5 IU1.1%Mid 40%Average
Thiamin0.45 mg29.9%Top 10%Very High
Riboflavin0 mg
Niacin2.7 mg13.5%Top 30%High
Vitamin B60 mg
Folate87 mcg21.7%Top 10%Very High
Folic Acid69.5 mcg
Vitamin B120 mcg
Pantothenic Acid0.45 mg4.5%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium20.6 mg2.1%Mid 40%Average
Iron1.8 mg10%Top 30%High
Magnesium18.4 mg4.6%Mid 40%Average
Phosphorus95.5 mg9.6%Mid 40%Average
Potassium149.3 mg4.3%Mid 40%Average
Sodium39.1 mg1.6%Bottom 30%Low
Zinc0.9 mg6%Mid 40%Average
Copper0 mg
Manganese0.45 mg22.4%Top 30%High
Selenium10.8 mcg15.4%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate28.2 g9.4%Top 30%High
Dietary Fiber1.3 g5.4%Mid 40%Average
Sugars1.5 g
Glucose0.4 mg
Fructose0.4 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein7.8 g15.6%Mid 40%Average
Tryptophan0 mg
Threonine0.4 mg
Isoleucine0.4 mg
Leucine0.4 mg
Lysine0.4 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.4 mg
Tyrosine0.4 mg
Valine0.4 mg
Arginine0.4 mg
Histidine0 mg
Alanine0.4 mg
Aspartic Acid0.9 mg
Glutamic Acid1.3 mg
Glycine0.4 mg
Proline0.4 mg
Serine0.4 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat6.4 g9.9%Mid 40%Average
Saturated Fat1.1 g5.6%Mid 40%Average
Monounsaturated Fat4 g
Polyunsaturated Fat0.9 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash0.4 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 460 Calories from Fat 128

% Daily Value *

Total Fat 14.3 g 22%

Saturated Fat 2.5 g 12.5%

Trans Fat

Cholesterol 72.7 mg 24.2%

Sodium 87.2 mg 3.6%

Total Carbohydrates 62.9 g 21%

Dietary Fiber 3 g12%

Sugars 3.3 g

Protein 17.4 g 34.8%

Vitamin A 0% Vitamin C 20%

Calcium 4.6% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/beth-elons-italian-rice-salad-39755 Embed Table:

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