Garlic Scallops over brown rice Recipe
Garlic Scallops over brown rice has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Vitamin B12.
The food contains 35.7g 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. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 17.4 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
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 high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Garlic Scallops over brown rice has been given a composite ranking of 74, and in moderation.
Calorie Breakdown
| Calories from Protein | 23% | |
| Calories from Fat | 29% | |
| Calories from Carbs | 48% |
Why this is good for you
- Very high in Protein
- High in Vitamin B12
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 265 IU | 5.3% | ||
| Vitamin C | 3.5 mg | 5.9% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 1.7 mg | 5.7% | ||
| Thiamin | 0.01 mg | 0.9% | ||
| Riboflavin | 0.06 mg | 3.8% | ||
| Niacin | 1 mg | 5.2% | ||
| Vitamin B6 | 0.15 mg | 7.6% | ||
| Folate | 14.8 mcg | 3.7% | ||
| Vitamin B12 | 1.3 mcg | 21.7% | ||
| Pantothenic Acid | 0.13 mg | 1.3% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 27 mg | 2.7% | ||
| Iron | 0.99 mg | 5.5% | ||
| Magnesium | 49.2 mg | 12.3% | ||
| Phosphorus | 190 mg | 19% | ||
| Potassium | 298.1 mg | 8.5% | ||
| Sodium | 138.6 mg | 5.8% | ||
| Zinc | 0.84 mg | 5.6% | ||
| Copper | 0.05 mg | 2.6% | ||
| Manganese | 0.13 mg | 6.6% | ||
| Selenium | 19.1 mcg | 27.3% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 35.7 g | 11.9% | ||
| Dietary Fiber | 2.2 g | 8.8% | ||
| Sugars | 1.1 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 17.4 g | 34.8% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 9.5 g | 14.6% | ||
| Saturated Fat | 1.5 g | 7.5% | ||
| Monounsaturated Fat | 5 g | |||
| Polyunsaturated Fat | 0.8 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 238 Calories from Fat 0
% Daily Value *
Total Fat 9.5 g 14.6%
Saturated Fat 1.5 g 7.5%
Trans Fat
Cholesterol 28 mg 9.3%
Sodium 138.6 mg 5.8%
Total Carbohydrates 35.7 g 11.9%
Dietary Fiber 2.2 g8.8%
Sugars 1.1 g
Protein 17.4 g 34.8%
Vitamin A 5.3% Vitamin C 5.9%
Calcium 2.7% Iron 5.5%
*Based on a 2000 Calorie diet
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