Chickpea & Mushroom Flan has a average-calorie, average-carb, high-fat and average-protein content.
The food contains 23.8g 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. With 8.5 gms of protein, it is average 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.
It has an average density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Chickpea & Mushroom Flan has been given a composite ranking of 36, and in moderation.
Calories from Protein | 11% | |
Calories from Fat | 58% | |
Calories from Carbs | 31% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 367.6 IU | 7.4% | Top 30% | High |
Retinol | 83.4 mcg | |||
Vitamin C | 2.8 mg | 4.6% | Mid 40% | Average |
Vitamin D | 10.3 IU | 2.6% | Top 30% | High |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 1.4 mg | 6.9% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 42.1 mcg | 10.5% | Top 30% | High |
Folic Acid | 20 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.69 mg | 6.9% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 85.5 mg | 8.6% | Top 30% | High |
Iron | 1.4 mg | 7.7% | Top 30% | High |
Magnesium | 15.9 mg | 4% | Mid 40% | Average |
Phosphorus | 111 mg | 11.1% | Mid 40% | Average |
Potassium | 174.5 mg | 5% | Mid 40% | Average |
Sodium | 265.5 mg | 11.1% | Mid 40% | Average |
Zinc | 0.69 mg | 4.6% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0 mg | |||
Selenium | 9.7 mcg | 13.8% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 16.4 g | 5.5% | Mid 40% | Average |
Dietary Fiber | 1.2 g | 5% | Mid 40% | Average |
Sugars | 0.8 g | |||
Glucose | 0.7 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 5.9 g | 11.7% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0 mg | |||
Leucine | 0 mg | |||
Lysine | 0.7 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0 mg | |||
Tyrosine | 0 mg | |||
Valine | 0 mg | |||
Arginine | 0 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 0.7 mg | |||
Glutamic Acid | 1.4 mg | |||
Glycine | 0 mg | |||
Proline | 0.7 mg | |||
Serine | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 13.7 g | 21% | Top 30% | High |
Saturated Fat | 6.7 g | 33.4% | Top 30% | High |
Monounsaturated Fat | 4.8 g | |||
Polyunsaturated Fat | 0.7 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.4 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 304 Calories from Fat 178
% Daily Value *
Total Fat 19.8 g 30.5%
Saturated Fat 9.7 g 48.5%
Trans Fat
Cholesterol 73.2 mg 24.4%
Sodium 385 mg 16%
Total Carbohydrates 23.8 g 7.9%
Dietary Fiber 1.8 g7.2%
Sugars 1.2 g
Protein 8.5 g 17%
Vitamin A 10.7% Vitamin C 6.7%
Calcium 12.4% Iron 11.1%
*Based on a 2000 Calorie diet
Per Serving | Calories 99
Protein 3.8 g | Carbs 17.9 g | Fat 2.1 g
Per Serving | Calories 120
Protein 3.4 g | Carbs 17.4 g | Fat 4.4 g
Per Serving | Calories 116
Protein 5 g | Carbs 11.2 g | Fat 6.7 g
Per Serving | Calories 158
Protein 20.5 g | Carbs 0.88 g | Fat 7.5 g
Per Serving | Calories 144
Protein 12.8 g | Carbs 18.3 g | Fat 1.7 g
Per Serving | Calories 126
Protein 10.3 g | Carbs 15.5 g | Fat 2.9 g
Per Serving | Calories 156
Protein 5.3 g | Carbs 13.3 g | Fat 9.2 g