Butternut Squash and Kale Torte Recipe
Butternut Squash and Kale Torte has a average-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Vitamin A, Vitamin B6 and Vitamin C.
The food contains 40.3g 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 19.4 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average 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 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 has a high density of Sodium, thus making it unsuitable for a 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.
Based on the composite nutritive standing Butternut Squash and Kale Torte has been given a composite ranking of 82, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 21% | |
| Calories from Fat | 35% | |
| Calories from Carbs | 44% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- Very high in Vitamin A
- Very high in Vitamin C
- Very high in Dietary Fiber
- Very high in Calcium
Why this is bad for you
- Very high in Saturated Fat
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 26265 IU | 525.3% | ||
| Vitamin C | 93.4 mg | 155.7% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 1.5 mg | 4.9% | ||
| Thiamin | 0.27 mg | 17.7% | ||
| Riboflavin | 0.32 mg | 18.9% | ||
| Niacin | 3 mg | 15.2% | ||
| Vitamin B6 | 0.69 mg | 34.3% | ||
| Folate | 67.6 mcg | 16.9% | ||
| Vitamin B12 | 0.71 mcg | 11.8% | ||
| Pantothenic Acid | 1.1 mg | 10.9% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 566 mg | 56.6% | ||
| Iron | 3 mg | 16.9% | ||
| Magnesium | 98.8 mg | 24.7% | ||
| Phosphorus | 397 mg | 39.7% | ||
| Potassium | 1 mg | 0% | ||
| Sodium | 532.7 mg | 22.2% | ||
| Zinc | 2.4 mg | 15.9% | ||
| Copper | 0.43 mg | 21.4% | ||
| Manganese | 0.95 mg | 47.6% | ||
| Selenium | 10.2 mcg | 14.5% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 40.3 g | 13.4% | ||
| Dietary Fiber | 8.8 g | 35.2% | ||
| Sugars | 2.6 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 19.4 g | 38.8% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 14 g | 21.5% | ||
| Saturated Fat | 8.6 g | 43% | ||
| Monounsaturated Fat | 3.8 g | |||
| Polyunsaturated Fat | 0.8 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 347 Calories from Fat 0
% Daily Value *
Total Fat 14 g 21.5%
Saturated Fat 8.6 g 43%
Trans Fat
Cholesterol 34.3 mg 11.4%
Sodium 532.7 mg 22.2%
Total Carbohydrates 40.3 g 13.4%
Dietary Fiber 8.8 g35.2%
Sugars 2.6 g
Protein 19.4 g 38.8%
Vitamin A 525.3% Vitamin C 155.7%
Calcium 56.6% Iron 16.9%
*Based on a 2000 Calorie diet
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