Mexican Orzo Pasta Salad--LZ has a very high-calorie, very high-carb, high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Thiamin and Folate.
The food contains 141.9g of carbs. The carbohydrate profile of the the food reveals it is very high 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 31.6 gms of protein, it is very high 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. 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 gives a good yield of Iron at 14.44 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. It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also high 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.
It belongs to Mexican cuisine. Ideally consumed as a Side Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 89, for Mexican Orzo Pasta Salad--LZ, and we advise that this food on a regular basis.
Calories from Protein | 15% | |
Calories from Fat | 19% | |
Calories from Carbs | 67% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 1230 IU | 24.6% | ||
Vitamin C | 78.2 mg | 130.4% | ||
Vitamin D | 0 IU | |||
Vitamin E | 6.8 mg | 22.5% | ||
Thiamin | 0.55 mg | 36.8% | ||
Riboflavin | 0.27 mg | 15.6% | ||
Niacin | 3.4 mg | 17% | ||
Vitamin B6 | 0.42 mg | 21% | ||
Folate | 367.2 mcg | 91.8% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 1.7 mg | 16.8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 252 mg | 25.2% | ||
Iron | 14.4 mg | 80.2% | ||
Magnesium | 177.2 mg | 44.3% | ||
Phosphorus | 386 mg | 38.6% | ||
Potassium | 1 mg | 0% | ||
Sodium | 2 mg | 0.1% | ||
Zinc | 3.2 mg | 21.6% | ||
Copper | 0.98 mg | 49.1% | ||
Manganese | 1.2 mg | 61.7% | ||
Selenium | 5.4 mcg | 7.7% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 141.9 g | 47.3% | ||
Dietary Fiber | 27.5 g | 110% | ||
Sugars | 3.9 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 31.6 g | 63.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 17.7 g | 27.2% | ||
Saturated Fat | 2.4 g | 12% | ||
Monounsaturated Fat | 10.7 g | |||
Polyunsaturated Fat | 2.5 g |
Serving size
Amount Per Serving
Calories 802 Calories from Fat 0
% Daily Value *
Total Fat 17.7 g 27.2%
Saturated Fat 2.4 g 12%
Trans Fat
Cholesterol 0 mg
Sodium 2 mg 0.1%
Total Carbohydrates 141.9 g 47.3%
Dietary Fiber 27.5 g110%
Sugars 3.9 g
Protein 31.6 g 63.2%
Vitamin A 24.6% Vitamin C 130.4%
Calcium 25.2% Iron 80.2%
*Based on a 2000 Calorie diet
Per Serving | Calories 214
Protein 9 g | Carbs 39 g | Fat 1.9 g
Per Serving | Calories 589
Protein 41.1 g | Carbs 48.4 g | Fat 24.9 g
Per Serving | Calories 392
Protein 34.5 g | Carbs 40.8 g | Fat 11.4 g
Per Serving | Calories 544
Protein 32.3 g | Carbs 71.8 g | Fat 14.5 g
Per Serving | Calories 85
Protein 2.7 g | Carbs 13.1 g | Fat 3 g
Per Serving | Calories 301
Protein 10.6 g | Carbs 46.6 g | Fat 8.8 g
Per Serving | Calories 6
Protein 0.2 g | Carbs 1.4 g | Fat 0.1 g
Per Serving | Calories 152
Protein 5.9 g | Carbs 19.8 g | Fat 7.5 g