Quinoa Winter Salad has a high-calorie, very high-carb, average-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C, Thiamin and Folate.
The food contains 71.2g of carbs. The carbohydrate profile of the the food reveals it is 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. With 11.4 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's average MUFA and average PUFA.
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 17 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 very 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.
Ideally consumed as a Main Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 100, for Quinoa Winter Salad, and we advise that this food on a regular basis.
Calories from Protein | 10% | |
Calories from Fat | 25% | |
Calories from Carbs | 65% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0.93 IU | 0.02% | Mid 40% | Average |
Retinol | 0 mcg | |||
Vitamin C | 7.7 mg | 12.9% | Top 30% | High |
Vitamin D | 0 IU | |||
Thiamin | 0.31 mg | 20.6% | Top 10% | Very High |
Riboflavin | 0 mg | |||
Niacin | 1.2 mg | 6.2% | Mid 40% | Average |
Vitamin B6 | 0.62 mg | 31% | Top 10% | Very High |
Folate | 70.3 mcg | 17.6% | Top 10% | Very High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.31 mg | 3.1% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 270.6 mg | 27.1% | Top 10% | Very High |
Iron | 5.3 mg | 29.2% | Top 10% | Very High |
Magnesium | 98.8 mg | 24.7% | Top 10% | Very High |
Phosphorus | 82.7 mg | 8.3% | Mid 40% | Average |
Potassium | 0.31 mg | 0.01% | Bottom 30% | Low |
Sodium | 5.9 mg | 0.2% | Bottom 10% | Very Low |
Zinc | 1.2 mg | 8.3% | Top 30% | High |
Copper | 0.31 mg | 15.5% | Top 10% | Very High |
Manganese | 0.93 mg | 46.4% | Top 10% | Very High |
Selenium | 1.9 mcg | 2.7% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 22 g | 7.3% | Mid 40% | Average |
Dietary Fiber | 7.6 g | 30.3% | Top 10% | Very High |
Sugars | 1.5 g | |||
Glucose | 0.3 mg | |||
Fructose | 0.9 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 3.5 g | 7.1% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0 mg | |||
Leucine | 0 mg | |||
Lysine | 0 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0 mg | |||
Tyrosine | 0 mg | |||
Valine | 0 mg | |||
Arginine | 0 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 0.3 mg | |||
Glutamic Acid | 0.3 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 3.8 g | 5.9% | Mid 40% | Average |
Saturated Fat | 1.3 g | 6.5% | Mid 40% | Average |
Monounsaturated Fat | 1.2 g | |||
Polyunsaturated Fat | 0.9 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.9 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 391 Calories from Fat 111
% Daily Value *
Total Fat 12.3 g 18.9%
Saturated Fat 4.2 g 21%
Trans Fat
Cholesterol 0 mg
Sodium 19.2 mg 0.8%
Total Carbohydrates 71.2 g 23.7%
Dietary Fiber 24.5 g98%
Sugars 4.8 g
Protein 11.4 g 22.8%
Vitamin A 0.1% Vitamin C 41.7%
Calcium 87.4% Iron 94.4%
*Based on a 2000 Calorie diet
Per Serving | Calories 126
Protein 2.2 g | Carbs 10.4 g | Fat 8.8 g
Per Serving | Calories 207
Protein 4.7 g | Carbs 22.6 g | Fat 11.5 g
Per Serving | Calories 99
Protein 5 g | Carbs 18.9 g | Fat 0.78 g
Per Serving | Calories 233
Protein 7.2 g | Carbs 30.8 g | Fat 10.1 g
Per Serving | Calories 150
Protein 9.6 g | Carbs 12.3 g | Fat 6.3 g
Per Serving | Calories 85
Protein 5.3 g | Carbs 11.8 g | Fat 2.2 g
Per Serving | Calories 299
Protein 7.8 g | Carbs 33.3 g | Fat 14.9 g
Per Serving | Calories 151
Protein 11.4 g | Carbs 12.8 g | Fat 5.7 g