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Mexican Orzo Pasta Salad-LZ - Recipe and Nutrition Facts
89

Mexican Orzo Pasta Salad--LZ Recipe

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.

Calorie Breakdown

 Calories from Protein15%
 Calories from Fat19%
 Calories from Carbs67%

Why this is good for you

  • Very high in Protein
  • High in Vitamin B6
  • High in Vitamin A
  • Very high in Vitamin C
  • Very high in Vitamin E
  • Very high in Thiamin

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1230 IU24.6%
Vitamin C78.2 mg130.4%
Vitamin D0 IU
Vitamin E6.8 mg22.5%
Thiamin0.55 mg36.8%
Riboflavin0.27 mg15.6%
Niacin3.4 mg17%
Vitamin B60.42 mg21%
Folate367.2 mcg91.8%
Vitamin B120 mcg
Pantothenic Acid1.7 mg16.8%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium252 mg25.2%
Iron14.4 mg80.2%
Magnesium177.2 mg44.3%
Phosphorus386 mg38.6%
Potassium1 mg0%
Sodium2 mg0.1%
Zinc3.2 mg21.6%
Copper0.98 mg49.1%
Manganese1.2 mg61.7%
Selenium5.4 mcg7.7%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate141.9 g47.3%
Dietary Fiber27.5 g110%
Sugars3.9 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein31.6 g63.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat17.7 g27.2%
Saturated Fat2.4 g12%
Monounsaturated Fat10.7 g
Polyunsaturated Fat2.5 g

Popular Questions Asked

Nutrition Facts

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

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2130389 Embed Table:

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