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Farro and Leek Pilaf - Recipe and Nutrition Facts
72

Farro and Leek Pilaf Recipe

Farro and Leek Pilaf has a average-calorie, average-carb, high-fat and average-protein content. It is a good source of Vitamin B6 and Folate.

The food contains 30g 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 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.

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 a high density of Sodium, thus making it unsuitable 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 Farro and Leek Pilaf has been given a composite ranking of 72, and in moderation.

Calorie Breakdown

 Calories from Protein12%
 Calories from Fat51%
 Calories from Carbs37%

Why this is good for you

  • High in Dietary Fiber

Why this is bad for you

  • High in Saturated Fat
  • High in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.69 IU0.01%Bottom 30%Low
Retinol2.8 mcg
Vitamin C7.6 mg12.6%Top 30%High
Vitamin D16.6 IU4.1%Top 30%High
Thiamin0 mg
Riboflavin0 mg
Niacin1.4 mg6.9%Mid 40%Average
Vitamin B60.69 mg34.5%Top 10%Very High
Folate70.3 mcg17.6%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.69 mg6.9%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium46.9 mg4.7%Mid 40%Average
Iron2.1 mg11.5%Top 30%High
Magnesium33.8 mg8.4%Top 30%High
Phosphorus122.1 mg12.2%Mid 40%Average
Potassium240 mg6.9%Top 30%High
Sodium420.2 mg17.5%Top 30%High
Zinc1.4 mg9.2%Top 30%High
Copper0 mg
Manganese0.69 mg34.5%Top 10%Very High
Selenium7.6 mcg10.8%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate20.7 g6.9%Mid 40%Average
Dietary Fiber3.6 g14.3%Top 10%Very High
Sugars1.6 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein6.8 g13.7%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0.7 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0.7 mg
Histidine0 mg
Alanine0.7 mg
Aspartic Acid0.7 mg
Glutamic Acid1.4 mg
Glycine0.7 mg
Proline0 mg
Serine0 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat12.6 g19.3%Top 30%High
Saturated Fat4 g20%Mid 40%Average
Monounsaturated Fat5.5 g
Polyunsaturated Fat1.4 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water89.7 g
Ash2.1 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 322 Calories from Fat 164

% Daily Value *

Total Fat 18.2 g 28%

Saturated Fat 5.8 g 29%

Trans Fat

Cholesterol 25.7 mg 8.6%

Sodium 609.3 mg 25.4%

Total Carbohydrates 30 g 10%

Dietary Fiber 5.2 g20.8%

Sugars 2.3 g

Protein 9.9 g 19.8%

Vitamin A 0% Vitamin C 18.3%

Calcium 6.8% Iron 16.7%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/farro-and-leek-pilaf-381320 Embed Table:

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