Chana Pulao has a very high-calorie, very high-carb, high-fat and average-protein content. It is a good source of Iron, Thiamin, Niacin and Folate.
The food contains 94.6g of carbs. The carbohydrate profile of the the food reveals it is very 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 9.9 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and average PUFA. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items.
It gives a good yield of Iron at 6 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 an average 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 Indian cuisine. Ideally consumed as a Main Dish.
Based on the composite nutritive standing Chana Pulao has been given a composite ranking of 63, and in moderation.
Calories from Protein | 7% | |
Calories from Fat | 28% | |
Calories from Carbs | 65% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 12.2 IU | 0.2% | Mid 40% | Average |
Retinol | 0 mcg | |||
Vitamin C | 3 mg | 5.1% | Mid 40% | Average |
Vitamin D | 0 IU | |||
Thiamin | 0.61 mg | 40.7% | Top 10% | Very High |
Riboflavin | 0 mg | |||
Niacin | 3 mg | 15.2% | Top 30% | High |
Vitamin B6 | 0 mg | |||
Folate | 165.2 mcg | 41.3% | Top 10% | Very High |
Folic Acid | 131.7 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 1.2 mg | 12.2% | Top 10% | Very High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 26.2 mg | 2.6% | Mid 40% | Average |
Iron | 3.7 mg | 20.3% | Top 10% | Very High |
Magnesium | 34.8 mg | 8.7% | Top 30% | High |
Phosphorus | 106.1 mg | 10.6% | Mid 40% | Average |
Potassium | 153 mg | 4.4% | Mid 40% | Average |
Sodium | 111.5 mg | 4.6% | Mid 40% | Average |
Zinc | 1.2 mg | 8.1% | Top 30% | High |
Copper | 0 mg | |||
Manganese | 1.2 mg | 61% | Top 10% | Very High |
Selenium | 10.4 mcg | 14.8% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 57.7 g | 19.2% | Top 10% | Very High |
Dietary Fiber | 2.8 g | 11.2% | Top 30% | High |
Sugars | 0.7 g | |||
Glucose | 0.6 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 6 g | 12.1% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0 mg | |||
Leucine | 0 mg | |||
Lysine | 0 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.6 mg | |||
Tyrosine | 0 mg | |||
Valine | 0.6 mg | |||
Arginine | 0.6 mg | |||
Histidine | 0 mg | |||
Alanine | 0.6 mg | |||
Aspartic Acid | 0.6 mg | |||
Glutamic Acid | 1.2 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 11.2 g | 17.3% | Mid 40% | Average |
Saturated Fat | 1.5 g | 7.3% | Mid 40% | Average |
Monounsaturated Fat | 3 g | |||
Polyunsaturated Fat | 6.1 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.2 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 590 Calories from Fat 165
% Daily Value *
Total Fat 18.4 g 28.3%
Saturated Fat 2.4 g 12%
Trans Fat
Cholesterol 0 mg
Sodium 182.9 mg 7.6%
Total Carbohydrates 94.6 g 31.5%
Dietary Fiber 4.6 g18.4%
Sugars 1.2 g
Protein 9.9 g 19.8%
Vitamin A 0.4% Vitamin C 8.3%
Calcium 4.3% Iron 33.3%
*Based on a 2000 Calorie diet
Per Serving | Calories 160
Protein 2.9 g | Carbs 22.3 g | Fat 6.8 g
Per Serving | Calories 410
Protein 6.3 g | Carbs 67.7 g | Fat 12.5 g
Per Serving | Calories 198
Protein 10.5 g | Carbs 27.2 g | Fat 5.1 g
Per Serving | Calories 269
Protein 13.8 g | Carbs 32.8 g | Fat 9.3 g
Per Serving | Calories 200
Protein 16.9 g | Carbs 3.9 g | Fat 12.7 g
Per Serving | Calories 97
Protein 9.8 g | Carbs 3.9 g | Fat 4 g
Per Serving | Calories 365
Protein 11.7 g | Carbs 46.7 g | Fat 14.5 g
Per Serving | Calories 200
Protein 17 g | Carbs 10.1 g | Fat 9.5 g