Vegan Protein Pilaf Recipe
Vegan Protein Pilaf has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron and Riboflavin.
The food contains 39.3g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average 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 16.8 gms of protein, it is 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. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It gives a good yield of Iron at 4.97 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 an average 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.
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 80, for Vegan Protein Pilaf, and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 21% | |
| Calories from Fat | 31% | |
| Calories from Carbs | 49% |
Why this is good for you
- Very high in Protein
- Very high in Riboflavin
- No Cholesterol
- High in Iron
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 815 IU | 16.3% | ||
| Vitamin C | 6.7 mg | 11.1% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.42 mg | 1.4% | ||
| Thiamin | 0.06 mg | 4.2% | ||
| Riboflavin | 1 mg | 59.8% | ||
| Niacin | 0.52 mg | 2.6% | ||
| Vitamin B6 | 0.1 mg | 5% | ||
| Folate | 19.2 mcg | 4.8% | ||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.29 mg | 2.9% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 93 mg | 9.3% | ||
| Iron | 5 mg | 27.6% | ||
| Magnesium | 38 mg | 9.5% | ||
| Phosphorus | 336 mg | 33.6% | ||
| Potassium | 239.1 mg | 6.8% | ||
| Sodium | 345.7 mg | 14.4% | ||
| Zinc | 0.74 mg | 4.9% | ||
| Copper | 0.31 mg | 15.3% | ||
| Manganese | 0.19 mg | 9.3% | ||
| Selenium | 1.8 mcg | 2.5% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 39.3 g | 13.1% | ||
| Dietary Fiber | 4.4 g | 17.6% | ||
| Sugars | 5.3 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 16.8 g | 33.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 11 g | 16.9% | ||
| Saturated Fat | 1.2 g | 6% | ||
| Monounsaturated Fat | 4 g | |||
| Polyunsaturated Fat | 1.1 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 322 Calories from Fat 0
% Daily Value *
Total Fat 11 g 16.9%
Saturated Fat 1.2 g 6%
Trans Fat
Cholesterol 0 mg
Sodium 345.7 mg 14.4%
Total Carbohydrates 39.3 g 13.1%
Dietary Fiber 4.4 g17.6%
Sugars 5.3 g
Protein 16.8 g 33.6%
Vitamin A 16.3% Vitamin C 11.1%
Calcium 9.3% Iron 27.6%
*Based on a 2000 Calorie diet
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