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Hazelnut and Courgette (Zucchini) Bake - Recipe and Nutrition Facts
92

Hazelnut and Courgette (Zucchini) Bake Recipe

Hazelnut and Courgette (Zucchini) Bake has a very high-calorie, average-carb, very high-fat and high-protein content. It is a good source of Iron, Vitamin B6, Vitamin C and Folate.

The food contains 34.7g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average 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 15.3 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the very high fat content makes it unsuitable if you're on a low-fat diet plan. It's high MUFA and average PUFA. It is also ranked in the top 10 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

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 5 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 a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is 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. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Based on the composite nutritive standing Hazelnut and Courgette (Zucchini) Bake has been given a composite ranking of 92, and on a regular basis.

Calorie Breakdown

 Calories from Protein9%
 Calories from Fat69%
 Calories from Carbs21%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Vitamin C
  • No Cholesterol
  • Very high in Dietary Fiber
  • High in Iron

Why this is bad for you

  • Very high in Saturated Fat

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A116.1 IU2.3%Mid 40%Average
Retinol0 mcg
Vitamin C10.9 mg18.1%Top 30%High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin0.99 mg4.9%Mid 40%Average
Vitamin B60.33 mg16.4%Top 30%High
Folate30.9 mcg7.7%Mid 40%Average
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.33 mg3.3%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium53.3 mg5.3%Mid 40%Average
Iron1.6 mg9.1%Top 30%High
Magnesium61.2 mg15.3%Top 10%Very High
Phosphorus126.3 mg12.6%Mid 40%Average
Potassium0.33 mg0.01%Bottom 30%Low
Sodium7.5 mg0.3%Bottom 10%Very Low
Zinc0.99 mg6.6%Top 30%High
Copper0.33 mg16.4%Top 10%Very High
Manganese1.3 mg65.8%Top 10%Very High
Selenium2.6 mcg3.8%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate11.4 g3.8%Mid 40%Average
Dietary Fiber3.2 g12.6%Top 10%Very High
Sugars2 g
Glucose0.7 mg
Fructose1 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein5 g10.1%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0.3 mg
Leucine0.3 mg
Lysine0.3 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.3 mg
Tyrosine0 mg
Valine0.3 mg
Arginine0.7 mg
Histidine0 mg
Alanine0.3 mg
Aspartic Acid0.7 mg
Glutamic Acid1.3 mg
Glycine0.3 mg
Proline0.3 mg
Serine0.3 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat16.6 g25.5%Top 30%High
Saturated Fat4.1 g20.6%Mid 40%Average
Monounsaturated Fat8.2 g
Polyunsaturated Fat3.3 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 616 Calories from Fat 454

% Daily Value *

Total Fat 50.4 g 77.5%

Saturated Fat 12.5 g 62.5%

Trans Fat

Cholesterol 0 mg

Sodium 22.8 mg 1%

Total Carbohydrates 34.7 g 11.6%

Dietary Fiber 9.6 g38.4%

Sugars 6.2 g

Protein 15.3 g 30.6%

Vitamin A 7.1% Vitamin C 55%

Calcium 16.2% Iron 27.8%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/hazelnut-and-courgette-zucchini-bake-127065 Embed Table:

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