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Garlic Greens (Sauteed Spinach) - Recipe and Nutrition Facts
100

Garlic Greens (Sauteed Spinach) Recipe

Garlic Greens (Sauteed Spinach) has a average-calorie, low-carb, high-fat and average-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C, Riboflavin and Folate.

The food contains 13.5g of carbs. The carbohydrate profile of the the food reveals it is low 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. 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.

However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average 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 8 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 very 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.

Based on the composite nutritive standing Garlic Greens (Sauteed Spinach) has been given a composite ranking of 100, and on a regular basis.

Calorie Breakdown

 Calories from Protein15%
 Calories from Fat60%
 Calories from Carbs25%

Why this is good for you

  • No Cholesterol
  • High in Dietary Fiber

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A7.9 IU0.2%Mid 40%Average
Retinol0 mcg
Vitamin C29.3 mg48.8%Top 10%Very High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0.3 mg17.9%Top 10%Very High
Niacin0.61 mg3%Mid 40%Average
Vitamin B60.3 mg15.2%Top 30%High
Folate168.6 mcg42.1%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium89 mg8.9%Top 30%High
Iron2.4 mg13.6%Top 10%Very High
Magnesium69.2 mg17.3%Top 10%Very High
Phosphorus44.5 mg4.5%Bottom 30%Low
Potassium0.3 mg0.01%Bottom 30%Low
Sodium68.6 mg2.9%Bottom 30%Low
Zinc0.61 mg4.1%Mid 40%Average
Copper0 mg
Manganese0.91 mg45.7%Top 10%Very High
Selenium0.91 mcg1.3%Bottom 30%Low

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate4.1 g1.4%Bottom 30%Low
Dietary Fiber2.1 g8.5%Top 30%High
Sugars0.6 g
Sucrose0 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein2.6 g5.2%Bottom 30%Low
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.3 mg
Glutamic Acid0.3 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.5 g6.9%Mid 40%Average
Saturated Fat0.61 g3%Bottom 30%Low
Monounsaturated Fat3 g
Polyunsaturated Fat0.6 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water87.2 g
Ash1.5 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 196 Calories from Fat 132

% Daily Value *

Total Fat 14.7 g 22.6%

Saturated Fat 2 g 10%

Trans Fat

Cholesterol 0 mg

Sodium 225.1 mg 9.4%

Total Carbohydrates 13.5 g 4.5%

Dietary Fiber 7 g28%

Sugars 1.9 g

Protein 8.5 g 17%

Vitamin A 0.5% Vitamin C 160%

Calcium 29.2% Iron 44.4%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/garlic-greens-sauteed-spinach-333741 Embed Table:

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