Winter Squash Risotto W/Mushroom Recipe
Winter Squash Risotto W/Mushroom has a high-calorie, high-carb, average-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin C, Niacin, Folate and Pantothenic Acid.
The food contains 68.4g of carbs. The carbohydrate profile of the the food reveals it is high 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. With 15.4 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
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 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 4 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 a high density of Sodium, it is unsuitable 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.
Based on the composite nutritive standing Winter Squash Risotto W/Mushroom has been given a composite ranking of 90, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 14% | |
| Calories from Fat | 24% | |
| Calories from Carbs | 62% |
Why this is good for you
- Very high in Protein
- Very high in Niacin
- Very high in Vitamin C
- Very low in Cholesterol
- High in Dietary Fiber
- High in Calcium
Why this is bad for you
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1.9 IU | 0% | Mid 40% | Average |
| Retinol | 3.8 mcg | |||
| Vitamin C | 3.9 mg | 6.5% | Mid 40% | Average |
| Vitamin D | 3.8 IU | 0.9% | Mid 40% | Average |
| Thiamin | 0 mg | |||
| Riboflavin | 0 mg | |||
| Niacin | 1.5 mg | 7.7% | Mid 40% | Average |
| Vitamin B6 | 0 mg | |||
| Folate | 28.2 mcg | 7% | Mid 40% | Average |
| Folic Acid | 19.3 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.68 mg | 6.8% | Top 30% | High |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 34.5 mg | 3.4% | Mid 40% | Average |
| Iron | 0.68 mg | 3.8% | Mid 40% | Average |
| Magnesium | 12.1 mg | 3% | Mid 40% | Average |
| Phosphorus | 47.6 mg | 4.8% | Bottom 30% | Low |
| Potassium | 140.3 mg | 4% | Mid 40% | Average |
| Sodium | 95.6 mg | 4% | Mid 40% | Average |
| Zinc | 0.34 mg | 2.3% | Mid 40% | Average |
| Copper | 0.17 mg | 8.5% | Top 10% | Very High |
| Manganese | 0.17 mg | 8.5% | Top 30% | High |
| Selenium | 4.9 mcg | 7.1% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 11.7 g | 3.9% | Mid 40% | Average |
| Dietary Fiber | 0.87 g | 3.5% | Mid 40% | Average |
| Sugars | 1 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 | 2.6 g | 5.3% | Bottom 30% | Low |
| Tryptophan | 0 mg | |||
| Threonine | 0 mg | |||
| Isoleucine | 0 mg | |||
| Leucine | 0 mg | |||
| Lysine | 0.2 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 | 0.3 mg | |||
| Glycine | 0 mg | |||
| Proline | 0 mg | |||
| Serine | 0.2 mg | |||
| Hydroxyproline | 0 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 2 g | 3.1% | Bottom 30% | Low |
| Saturated Fat | 0.56 g | 2.8% | Bottom 30% | Low |
| Monounsaturated Fat | 1.2 g | |||
| Polyunsaturated Fat | 0.2 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0.5 g | |||
| Ash | 0.7 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 447 Calories from Fat 106
% Daily Value *
Total Fat 11.8 g 18.2%
Saturated Fat 3.3 g 16.5%
Trans Fat
Cholesterol 7.2 mg 2.4%
Sodium 560.5 mg 23.4%
Total Carbohydrates 68.4 g 22.8%
Dietary Fiber 5.1 g20.4%
Sugars 5.9 g
Protein 15.4 g 30.8%
Vitamin A 0.2% Vitamin C 38.3%
Calcium 20.2% Iron 22.2%
*Based on a 2000 Calorie diet
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