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Runza - Recipe and Nutrition Facts
66

Runza Recipe

Runza has a average-calorie, low-carb, average-fat and high-protein content. It is a good source of Vitamin B12 and Vitamin C.

The food contains 5.2g of carbs. The carbohydrate profile of the the food reveals it is low 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 16.7 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 low 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 has a low density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to Russian cuisine.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 66, for Runza, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein40%
 Calories from Fat47%
 Calories from Carbs13%

Why this is good for you

  • Very high in Protein
  • Low in Sodium

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A70.5 IU1.4%Mid 40%Average
Retinol0 mcg
Vitamin C26.7 mg44.4%Top 10%Very High
Vitamin D3.8 IU1%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin3.8 mg19%Top 30%High
Vitamin B60 mg
Folate38.1 mcg9.5%Top 30%High
Folic Acid0 mcg
Vitamin B121.9 mcg31.7%Top 10%Very High
Pantothenic Acid0.95 mg9.5%Top 10%Very High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium42.9 mg4.3%Mid 40%Average
Iron1.9 mg10.6%Top 30%High
Magnesium22.9 mg5.7%Mid 40%Average
Phosphorus148.6 mg14.9%Top 30%High
Potassium353.3 mg10.1%Top 10%Very High
Sodium61 mg2.5%Bottom 30%Low
Zinc3.8 mg25.4%Top 10%Very High
Copper0 mg
Manganese0 mg
Selenium11.4 mcg16.3%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate5 g1.7%Bottom 30%Low
Dietary Fiber1.9 g7.6%Top 30%High
Starch0 g
Sugars2.7 g
Sucrose0 mg
Glucose1 mg
Fructose1 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein15.9 g31.8%Top 10%Very High
Tryptophan0 mg
Threonine1 mg
Isoleucine1 mg
Leucine1 mg
Lysine1 mg
Methionine0 mg
Cystine0 mg
Phenylalanine1 mg
Tyrosine0 mg
Valine1 mg
Arginine1 mg
Histidine1 mg
Alanine1 mg
Aspartic Acid1.9 mg
Glutamic Acid2.9 mg
Glycine1 mg
Proline0 mg
Serine1 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat8.3 g12.7%Mid 40%Average
Saturated Fat3.1 g15.7%Mid 40%Average
Monounsaturated Fat3.8 g
Polyunsaturated Fat0 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water103.8 g
Ash1 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 167 Calories from Fat 78

% Daily Value *

Total Fat 8.7 g 13.4%

Saturated Fat 3.3 g 16.5%

Trans Fat

Cholesterol 50.7 mg 16.9%

Sodium 64.1 mg 2.7%

Total Carbohydrates 5.2 g 1.7%

Dietary Fiber 2 g8%

Sugars 2.8 g

Protein 16.7 g 33.4%

Vitamin A 1.5% Vitamin C 46.7%

Calcium 4.5% Iron 11.1%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/runza-80204 Embed Table:

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