Kale with Roasted Garlic and Mushrooms Recipe
Kale with Roasted Garlic and Mushrooms has a average-calorie, average-carb, low-fat and average-protein content. It is a good source of Calcium, Vitamin A, Vitamin B6, Vitamin C and Riboflavin.
The food contains 22.5g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 7.9 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 low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low 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".
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 has a low density of Sodium, thus making it suitable 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.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 98, for Kale with Roasted Garlic and Mushrooms, and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 24% | |
| Calories from Fat | 9% | |
| Calories from Carbs | 67% |
Why this is good for you
- Very high in Vitamin B6
- Very high in Vitamin A
- Very high in Vitamin C
- High in Riboflavin
- No Cholesterol
- Very low in Saturated Fat
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 42500 IU | 850% | ||
| Vitamin C | 132.3 mg | 220.5% | ||
| Vitamin D | 32 IU | 8% | ||
| Vitamin E | 2.7 mg | 9% | ||
| Thiamin | 0.23 mg | 15% | ||
| Riboflavin | 0.4 mg | 23.8% | ||
| Niacin | 3.3 mg | 16.3% | ||
| Vitamin B6 | 0.61 mg | 30.6% | ||
| Folate | 47.6 mcg | 11.9% | ||
| Vitamin B12 | 0.02 mcg | 0.3% | ||
| Pantothenic Acid | 0.85 mg | 8.5% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 246 mg | 24.6% | ||
| Iron | 3.2 mg | 17.9% | ||
| Magnesium | 62.8 mg | 15.7% | ||
| Phosphorus | 140 mg | 14% | ||
| Potassium | 886.9 mg | 25.3% | ||
| Sodium | 75.3 mg | 3.1% | ||
| Zinc | 1.1 mg | 7.3% | ||
| Copper | 0.65 mg | 32.7% | ||
| Manganese | 1.5 mg | 75% | ||
| Selenium | 8.1 mcg | 11.5% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 22.5 g | 7.5% | ||
| Dietary Fiber | 7 g | 28% | ||
| Sugars | 4.8 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 7.9 g | 15.8% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 1.4 g | 2.2% | ||
| Saturated Fat | 0.2 g | 1% | ||
| Monounsaturated Fat | 0.1 g | |||
| Polyunsaturated Fat | 0.7 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 113 Calories from Fat 0
% Daily Value *
Total Fat 1.4 g 2.2%
Saturated Fat 0.2 g 1%
Trans Fat
Cholesterol 0 mg
Sodium 75.3 mg 3.1%
Total Carbohydrates 22.5 g 7.5%
Dietary Fiber 7 g28%
Sugars 4.8 g
Protein 7.9 g 15.8%
Vitamin A 850% Vitamin C 220.5%
Calcium 24.6% Iron 17.9%
*Based on a 2000 Calorie diet
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