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Spinach , Pine Nuts and Raisins (Tapas) - Recipe and Nutrition Facts
60

Spinach, Pine Nuts and Raisins (Tapas) Recipe

Spinach, Pine Nuts and Raisins (Tapas) has a very high-calorie, average-carb, very high-fat and average-protein content. It is a good source of Iron, Vitamin C and Folate.

The food contains 41.7g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and high 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 9.5 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 very high fat content makes it unsuitable if you're on a low-fat diet plan. It's high 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 6 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. Besides other nutrients, it is high 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.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 60, for Spinach, Pine Nuts and Raisins (Tapas), and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein7%
 Calories from Fat62%
 Calories from Carbs31%

Why this is good for you

  • Very high in Vitamin C
  • No Cholesterol
  • High in Dietary Fiber
  • Very high in Iron
  • Low in Sodium
  • 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 A9.4 IU0.2%Mid 40%Average
Retinol0 mcg
Vitamin C31.6 mg52.7%Top 10%Very High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin2.6 mg12.8%Top 30%High
Vitamin B60 mg
Folate218.8 mcg54.7%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium132.5 mg13.2%Top 10%Very High
Iron5.1 mg28.5%Top 10%Very High
Magnesium169.2 mg42.3%Top 10%Very High
Phosphorus257.3 mg25.7%Top 10%Very High
Potassium0.85 mg0.02%Bottom 30%Low
Sodium93.8 mg3.9%Mid 40%Average
Zinc2.6 mg17.1%Top 10%Very High
Copper0.85 mg42.7%Top 10%Very High
Manganese3.4 mg170.9%Top 10%Very High
Selenium1.7 mcg2.4%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate35.6 g11.9%Top 30%High
Dietary Fiber4.6 g18.5%Top 10%Very High
Sugars20.6 g
Glucose8.5 mg
Fructose9.4 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein8.1 g16.2%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0.9 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.9 mg
Glutamic Acid1.7 mg
Glycine0 mg
Proline0 mg
Serine0 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat31.8 g48.9%Top 10%Very High
Saturated Fat3.1 g15.4%Mid 40%Average
Monounsaturated Fat13.7 g
Polyunsaturated Fat11.1 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol1.7 g
Ash3.4 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 581 Calories from Fat 335

% Daily Value *

Total Fat 37.2 g 57.2%

Saturated Fat 3.6 g 18%

Trans Fat

Cholesterol 0 mg

Sodium 109.7 mg 4.6%

Total Carbohydrates 41.7 g 13.9%

Dietary Fiber 5.4 g21.6%

Sugars 24.1 g

Protein 9.5 g 19%

Vitamin A 0.2% Vitamin C 61.7%

Calcium 15.5% Iron 33.3%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/spinach-pine-nuts-and-raisins-tapas-321448 Embed Table:

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