Awesome Vegetable Calzones Recipe
Awesome Vegetable Calzones has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Calcium, Vitamin A and Vitamin C.
The food contains 32.6g 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 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 low 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 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 has a high density of Sodium, thus making it unsuitable 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 71, for Awesome Vegetable Calzones, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 22% | |
| Calories from Fat | 28% | |
| Calories from Carbs | 50% |
Why this is good for you
- High in Protein
- Very high in Vitamin A
- High in Vitamin C
- 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 | 3030 IU | 60.6% | ||
| Vitamin C | 13 mg | 21.7% | ||
| Vitamin D | 13.2 IU | 3.3% | ||
| Vitamin E | 0.66 mg | 2.2% | ||
| Thiamin | 0.06 mg | 3.8% | ||
| Riboflavin | 0.17 mg | 9.8% | ||
| Niacin | 1.3 mg | 6.6% | ||
| Vitamin B6 | 0.14 mg | 7.2% | ||
| Folate | 65.6 mcg | 16.4% | ||
| Vitamin B12 | 0.04 mcg | 0.7% | ||
| Pantothenic Acid | 0.39 mg | 3.9% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 290 mg | 29% | ||
| Iron | 2.6 mg | 14.2% | ||
| Magnesium | 40.8 mg | 10.2% | ||
| Phosphorus | 75 mg | 7.5% | ||
| Potassium | 281.9 mg | 8.1% | ||
| Sodium | 517.5 mg | 21.6% | ||
| Zinc | 0.51 mg | 3.4% | ||
| Copper | 0.17 mg | 8.5% | ||
| Manganese | 0.41 mg | 20.6% | ||
| Selenium | 3.4 mcg | 4.8% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 32.6 g | 10.9% | ||
| Dietary Fiber | 5.7 g | 22.8% | ||
| Sugars | 0.5 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 14.4 g | 28.8% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 8.1 g | 12.5% | ||
| Saturated Fat | 4 g | 20% | ||
| Monounsaturated Fat | 0.3 g | |||
| Polyunsaturated Fat | 0.2 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 249 Calories from Fat 0
% Daily Value *
Total Fat 8.1 g 12.5%
Saturated Fat 4 g 20%
Trans Fat
Cholesterol 16.8 mg 5.6%
Sodium 517.5 mg 21.6%
Total Carbohydrates 32.6 g 10.9%
Dietary Fiber 5.7 g22.8%
Sugars 0.5 g
Protein 14.4 g 28.8%
Vitamin A 60.6% Vitamin C 21.7%
Calcium 29% Iron 14.2%
*Based on a 2000 Calorie diet
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