Butternut Squash Risotto 2 Recipe
Butternut Squash Risotto 2 has a very high-calorie, very high-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin B6, Vitamin C, Thiamin, Niacin, Folate and Pantothenic Acid.
The food contains 156.2g of carbs. The carbohydrate profile of the the food reveals it is very high in complex carbs and average 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 13.3 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
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 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 gives a good yield of Iron at 9 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 high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. 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 Main Dish.
Based on the composite nutritive standing Butternut Squash Risotto 2 has been given a composite ranking of 74, and in moderation.
Calorie Breakdown
| Calories from Protein | 7% | |
| Calories from Fat | 8% | |
| Calories from Carbs | 85% |
Why this is good for you
- High in Protein
- Very high in Vitamin B6
- Very high in Niacin
- Very high in Vitamin C
- Very high in Thiamin
- Very high in Dietary Fiber
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 8.5 IU | 0.2% | Mid 40% | Average |
| Retinol | 13.7 mcg | |||
| Vitamin C | 18.5 mg | 30.9% | Top 30% | High |
| Vitamin D | 1.1 IU | 0.3% | Mid 40% | Average |
| Thiamin | 0.28 mg | 19% | Top 10% | Very High |
| Riboflavin | 0 mg | |||
| Niacin | 2.8 mg | 14.2% | Top 30% | High |
| Vitamin B6 | 0.28 mg | 14.2% | Top 30% | High |
| Folate | 125.4 mcg | 31.3% | Top 10% | Very High |
| Folic Acid | 96.3 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.85 mg | 8.5% | Top 10% | Very High |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 48.7 mg | 4.9% | Mid 40% | Average |
| Iron | 2.6 mg | 14.2% | Top 10% | Very High |
| Magnesium | 40.7 mg | 10.2% | Top 30% | High |
| Phosphorus | 74.6 mg | 7.5% | Mid 40% | Average |
| Potassium | 0.28 mg | 0.01% | Bottom 30% | Low |
| Sodium | 17.4 mg | 0.7% | Bottom 30% | Low |
| Zinc | 0.57 mg | 3.8% | Mid 40% | Average |
| Copper | 0.28 mg | 14.2% | Top 10% | Very High |
| Manganese | 0.57 mg | 28.5% | Top 10% | Very High |
| Selenium | 7.1 mcg | 10.2% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 44.5 g | 14.8% | Top 30% | High |
| Dietary Fiber | 3 g | 12% | Top 30% | High |
| Sugars | 2.1 g | |||
| Glucose | 0.9 mg | |||
| Fructose | 0.9 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 3.8 g | 7.6% | Mid 40% | Average |
| Tryptophan | 0 mg | |||
| Threonine | 0 mg | |||
| Isoleucine | 0.3 mg | |||
| Leucine | 0.3 mg | |||
| Lysine | 0 mg | |||
| Methionine | 0 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.3 mg | |||
| Tyrosine | 0 mg | |||
| Valine | 0.3 mg | |||
| Arginine | 0.3 mg | |||
| Histidine | 0 mg | |||
| Alanine | 0.3 mg | |||
| Aspartic Acid | 0.3 mg | |||
| Glutamic Acid | 0.9 mg | |||
| Glycine | 0.3 mg | |||
| Proline | 0.3 mg | |||
| Serine | 0.3 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 1.9 g | 3% | Bottom 30% | Low |
| Saturated Fat | 1.1 g | 5.6% | Mid 40% | Average |
| Monounsaturated Fat | 0.6 g | |||
| Polyunsaturated Fat | 0.3 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 1.7 g | |||
| Ash | 1.1 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 777 Calories from Fat 62
% Daily Value *
Total Fat 6.8 g 10.5%
Saturated Fat 3.9 g 19.5%
Trans Fat
Cholesterol 15.2 mg 5.1%
Sodium 61.2 mg 2.6%
Total Carbohydrates 156.2 g 52.1%
Dietary Fiber 10.5 g42%
Sugars 7.4 g
Protein 13.3 g 26.6%
Vitamin A 0.6% Vitamin C 108.3%
Calcium 17.1% Iron 50%
*Based on a 2000 Calorie diet
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