Simple Light Swiss Chard and Spaghetti has a high-calorie, average-carb, average-fat and very high-protein content. It is a good source of Iron, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Thiamin, Riboflavin, Niacin and Folate.
The food contains 49g 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 37.5 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.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and low PUFA.
It a good source of Vitamin B6 and Vitamin B12.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 5 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 high density of Sodium, thus making it unsuitable 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 a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to European cuisine. 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 88, for Simple Light Swiss Chard and Spaghetti, and we advise that this food on a regular basis.
Calories from Protein | 34% | |
Calories from Fat | 20% | |
Calories from Carbs | 45% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 1.6 IU | 0% | Mid 40% | Average |
Retinol | 8.9 mcg | |||
Vitamin C | 9.2 mg | 15.3% | Top 30% | High |
Vitamin D | 110 IU | 27.5% | Top 10% | Very High |
Thiamin | 0.22 mg | 14.9% | Top 10% | Very High |
Riboflavin | 0.22 mg | 13.1% | Top 10% | Very High |
Niacin | 3.3 mg | 16.7% | Top 30% | High |
Vitamin B6 | 0.22 mg | 11.2% | Top 30% | High |
Folate | 42.2 mcg | 10.5% | Top 30% | High |
Folic Acid | 32.8 mcg | |||
Vitamin B12 | 1.1 mcg | 18.6% | Top 10% | Very High |
Pantothenic Acid | 0.45 mg | 4.5% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 27.5 mg | 2.7% | Mid 40% | Average |
Iron | 1.1 mg | 6.2% | Mid 40% | Average |
Magnesium | 39.7 mg | 9.9% | Top 30% | High |
Phosphorus | 104.9 mg | 10.5% | Mid 40% | Average |
Potassium | 0.22 mg | 0.01% | Bottom 30% | Low |
Sodium | 163.5 mg | 6.8% | Mid 40% | Average |
Zinc | 0.45 mg | 3% | Mid 40% | Average |
Copper | 0.22 mg | 11.2% | Top 10% | Very High |
Manganese | 0.22 mg | 11.2% | Top 30% | High |
Selenium | 8.5 mcg | 12.1% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 10.9 g | 3.6% | Mid 40% | Average |
Dietary Fiber | 0.42 g | 1.7% | Bottom 30% | Low |
Sugars | 0.4 g | |||
Sucrose | 0 mg | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 8.4 g | 16.7% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0.4 mg | |||
Isoleucine | 0.4 mg | |||
Leucine | 0.4 mg | |||
Lysine | 0.4 mg | |||
Methionine | 0.2 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.4 mg | |||
Tyrosine | 0.2 mg | |||
Valine | 0.4 mg | |||
Arginine | 0.4 mg | |||
Histidine | 0.2 mg | |||
Alanine | 0.4 mg | |||
Aspartic Acid | 0.7 mg | |||
Glutamic Acid | 1.6 mg | |||
Glycine | 0.4 mg | |||
Proline | 0 mg | |||
Serine | 0.4 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 2.2 g | 3.4% | Bottom 30% | Low |
Saturated Fat | 0.36 g | 1.8% | Bottom 30% | Low |
Monounsaturated Fat | 0.9 g | |||
Polyunsaturated Fat | 0.4 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 1.3 g | |||
Water | 76.3 g | |||
Ash | 1.3 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 477 Calories from Fat 89
% Daily Value *
Total Fat 9.9 g 15.2%
Saturated Fat 1.6 g 8%
Trans Fat
Cholesterol 52.1 mg 17.4%
Sodium 732.6 mg 30.5%
Total Carbohydrates 49 g 16.3%
Dietary Fiber 1.9 g7.6%
Sugars 1.8 g
Protein 37.5 g 75%
Vitamin A 0.1% Vitamin C 68.3%
Calcium 12.3% Iron 27.8%
*Based on a 2000 Calorie diet
Per Serving | Calories 188
Protein 15 g | Carbs 5.4 g | Fat 11.7 g
Per Serving | Calories 167
Protein 12 g | Carbs 2.05 g | Fat 12.2 g
Per Serving | Calories 98
Protein 3.9 g | Carbs 19.9 g | Fat 0.49 g
Per Serving | Calories 245
Protein 6 g | Carbs 34.4 g | Fat 9.8 g
Per Serving | Calories 60
Protein 6.6 g | Carbs 5.9 g | Fat 1.5 g
Per Serving | Calories 153
Protein 15.6 g | Carbs 2.96 g | Fat 8.6 g
Per Serving | Calories 212
Protein 15 g | Carbs 8.7 g | Fat 13 g