Walnut Risotto With Roasted Asparagus 1 Recipe
Walnut Risotto With Roasted Asparagus 1 has a high-calorie, high-carb, average-fat and high-protein content. It is a good source of Iron, Thiamin, Niacin and Folate.
The food contains 60.7g 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. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 14.4 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 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. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Italian 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 94, for Walnut Risotto With Roasted Asparagus 1, and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 14% | |
| Calories from Fat | 25% | |
| Calories from Carbs | 61% |
Why this is good for you
- High in Protein
- Very high in Niacin
- Very high in Thiamin
- Very low in Cholesterol
- High in Iron
- Very high in Folate
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 0.2 IU | 0% | Bottom 30% | Low |
| Retinol | 1.2 mcg | |||
| Vitamin C | 2 mg | 3.3% | Mid 40% | Average |
| Vitamin D | 0.2 IU | 0.05% | Mid 40% | Average |
| Thiamin | 0.2 mg | 13.3% | Top 30% | High |
| Riboflavin | 0 mg | |||
| Niacin | 1.6 mg | 8% | Mid 40% | Average |
| Vitamin B6 | 0 mg | |||
| Folate | 64.4 mcg | 16.1% | Top 30% | High |
| Folic Acid | 28 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.2 mg | 2% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 16.1 mg | 1.6% | Mid 40% | Average |
| Iron | 0.99 mg | 5.5% | Mid 40% | Average |
| Magnesium | 9.9 mg | 2.5% | Bottom 30% | Low |
| Phosphorus | 50.9 mg | 5.1% | Mid 40% | Average |
| Potassium | 121.9 mg | 3.5% | Mid 40% | Average |
| Sodium | 27.5 mg | 1.1% | Bottom 30% | Low |
| Zinc | 0.4 mg | 2.7% | Mid 40% | Average |
| Copper | 0.2 mg | 9.9% | Top 10% | Very High |
| Manganese | 0.2 mg | 9.9% | Top 30% | High |
| Selenium | 3.4 mcg | 4.8% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 12.1 g | 4% | Mid 40% | Average |
| Dietary Fiber | 0.93 g | 3.7% | Mid 40% | Average |
| Sugars | 0.6 g | |||
| Glucose | 0.2 mg | |||
| Fructose | 0.2 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 2.9 g | 5.7% | 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 | 0.2 mg | |||
| Arginine | 0.2 mg | |||
| Histidine | 0 mg | |||
| Alanine | 0 mg | |||
| Aspartic Acid | 0.2 mg | |||
| Glutamic Acid | 0.4 mg | |||
| Glycine | 0 mg | |||
| Proline | 0 mg | |||
| Serine | 0 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 2.2 g | 3.4% | Bottom 30% | Low |
| Saturated Fat | 0.38 g | 1.9% | Bottom 30% | Low |
| Monounsaturated Fat | 0.8 g | |||
| Polyunsaturated Fat | 0.8 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0.6 g | |||
| Ash | 0.4 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 411 Calories from Fat 99
% Daily Value *
Total Fat 11 g 16.9%
Saturated Fat 1.9 g 9.5%
Trans Fat
Cholesterol 2.2 mg 0.7%
Sodium 138.1 mg 5.8%
Total Carbohydrates 60.7 g 20.2%
Dietary Fiber 4.7 g18.8%
Sugars 2.9 g
Protein 14.4 g 28.8%
Vitamin A 0% Vitamin C 16.7%
Calcium 8.1% Iron 27.8%
*Based on a 2000 Calorie diet
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