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Ham and Gouda Panini - Recipe and Nutrition Facts
36

Ham and Gouda Panini Recipe

Ham and Gouda Panini has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Thiamin and Niacin.

The food contains 32.8g 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 22.3 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 high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and low PUFA.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a very high density of Sodium, it is unsuitable 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.

Based on the composite nutritive standing Ham and Gouda Panini has been given a composite ranking of 36, and in moderation.

Calorie Breakdown

 Calories from Protein22%
 Calories from Fat45%
 Calories from Carbs33%

Why this is good for you

  • Very high in Protein
  • High in Niacin
  • Very high in Thiamin
  • High in Calcium

Why this is bad for you

  • Very high in Saturated Fat
  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietAVERAGE

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A113.4 IU2.3%Mid 40%Average
Retinol33.1 mcg
Vitamin C0 mg
Vitamin D12 IU3%Top 30%High
Thiamin0.7 mg46.9%Top 10%Very High
Riboflavin0 mg
Niacin3.5 mg17.6%Top 30%High
Vitamin B60 mg
Folate43.7 mcg10.9%Top 30%High
Folic Acid32.4 mcg
Vitamin B120.7 mcg11.7%Top 30%High
Pantothenic Acid0.7 mg7%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium183.8 mg18.4%Top 10%Very High
Iron1.4 mg7.8%Top 30%High
Magnesium22.5 mg5.6%Mid 40%Average
Phosphorus220.4 mg22%Top 10%Very High
Potassium181.7 mg5.2%Mid 40%Average
Sodium884.6 mg36.9%Top 10%Very High
Zinc2.1 mg14.1%Top 10%Very High
Copper0 mg
Manganese0 mg
Selenium24.6 mcg35.2%Top 10%Very High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate23.1 g7.7%Top 30%High
Dietary Fiber0.92 g3.7%Mid 40%Average
Sugars2.1 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein15.7 g31.4%Top 10%Very High
Tryptophan0 mg
Threonine0.7 mg
Isoleucine0.7 mg
Leucine0.7 mg
Lysine1.4 mg
Methionine0.7 mg
Cystine0 mg
Phenylalanine0.7 mg
Tyrosine0.7 mg
Valine0.7 mg
Arginine0.7 mg
Histidine0.7 mg
Alanine0.7 mg
Aspartic Acid1.4 mg
Glutamic Acid3.5 mg
Glycine0.7 mg
Proline1.4 mg
Serine0.7 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat14.2 g21.8%Top 30%High
Saturated Fat5 g25%Top 30%High
Monounsaturated Fat6.3 g
Polyunsaturated Fat1.4 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash2.8 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 406 Calories from Fat 181

% Daily Value *

Total Fat 20.1 g 30.9%

Saturated Fat 7.1 g 35.5%

Trans Fat

Cholesterol 54.5 mg 18.2%

Sodium 1256.1 mg 52.3%

Total Carbohydrates 32.8 g 10.9%

Dietary Fiber 1.3 g5.2%

Sugars 3 g

Protein 22.3 g 44.6%

Vitamin A 3.2% Vitamin C

Calcium 26.1% Iron 11.1%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/ham-and-gouda-panini-471053 Embed Table:

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