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Quinoa En Salpicon - Recipe and Nutrition Facts
77

Quinoa En Salpicon Recipe

Quinoa En Salpicon has a high-calorie, average-carb, high-fat and average-protein content. It is a good source of Iron, Vitamin C and Folate.

The food contains 47g 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 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.

However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and average PUFA. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items. 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 4 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 an average density of Sodium, it is suitable if you are aiming for a healthy, 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.

Based on the composite nutritive standing Quinoa En Salpicon has been given a composite ranking of 77, and in moderation.

Calorie Breakdown

 Calories from Protein9%
 Calories from Fat41%
 Calories from Carbs50%

Why this is good for you

  • High in Vitamin C
  • No Cholesterol
  • High in Iron
  • Very high in Folate

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A610.2 IU12.2%Top 10%Very High
Retinol0 mcg
Vitamin C12 mg20.1%Top 30%High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin0.93 mg4.6%Mid 40%Average
Vitamin B60 mg
Folate125 mcg31.3%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.93 mg9.3%Top 10%Very High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium48.1 mg4.8%Mid 40%Average
Iron3.7 mg20.6%Top 10%Very High
Magnesium125.9 mg31.5%Top 10%Very High
Phosphorus285.2 mg28.5%Top 10%Very High
Potassium456.5 mg13%Top 10%Very High
Sodium286.5 mg11.9%Mid 40%Average
Zinc1.9 mg12.3%Top 10%Very High
Copper0 mg
Manganese0.93 mg46.3%Top 10%Very High
Selenium5.6 mcg7.9%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate43.5 g14.5%Top 30%High
Dietary Fiber4.4 g17.4%Top 10%Very High
Sugars1 g
Glucose0 mg
Fructose0.9 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein8.3 g16.7%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0.9 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0.9 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.9 mg
Glutamic Acid0.9 mg
Glycine0 mg
Proline0.9 mg
Serine0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat16 g24.6%Top 30%High
Saturated Fat2 g10.2%Mid 40%Average
Monounsaturated Fat10.2 g
Polyunsaturated Fat3.7 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 371 Calories from Fat 155

% Daily Value *

Total Fat 17.3 g 26.6%

Saturated Fat 2.2 g 11%

Trans Fat

Cholesterol 0 mg

Sodium 309.4 mg 12.9%

Total Carbohydrates 47 g 15.7%

Dietary Fiber 4.7 g18.8%

Sugars 1.1 g

Protein 9 g 18%

Vitamin A 13.2% Vitamin C 21.7%

Calcium 5.2% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/quinoa-en-salpicon-139379 Embed Table:

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