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Baked Orzo and Parmesan Cheese - Recipe and Nutrition Facts
60

Baked Orzo and Parmesan Cheese Recipe

Baked Orzo and Parmesan Cheese has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Niacin and Folate.

The food contains 34.7g 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 13.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's average MUFA and low PUFA.

It has a high density of Sodium, thus making it unsuitable for a 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.

Based on the composite nutritive standing Baked Orzo and Parmesan Cheese has been given a composite ranking of 60, and in moderation.

Calorie Breakdown

 Calories from Protein19%
 Calories from Fat33%
 Calories from Carbs48%

Why this is good for you

  • High in Protein
  • High in Niacin
  • Very high in Folate

Why this is bad for you

  • Very high in Saturated Fat
  • High in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietAVERAGE

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A365.5 IU7.3%Top 30%High
Retinol33.6 mcg
Vitamin C4.4 mg7.4%Mid 40%Average
Vitamin D3.1 IU0.8%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin2.2 mg11.1%Top 30%High
Vitamin B60 mg
Folate54.9 mcg13.7%Top 30%High
Folic Acid40.7 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium79.2 mg7.9%Top 30%High
Iron0.88 mg4.9%Mid 40%Average
Magnesium15.5 mg3.9%Mid 40%Average
Phosphorus100 mg10%Mid 40%Average
Potassium140.7 mg4%Mid 40%Average
Sodium296.2 mg12.3%Mid 40%Average
Zinc0.44 mg2.9%Mid 40%Average
Copper0 mg
Manganese0.44 mg22.1%Top 30%High
Selenium12.8 mcg18.3%Top 30%High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate15.4 g5.1%Mid 40%Average
Dietary Fiber0.88 g3.5%Mid 40%Average
Sugars0.8 g
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0.4 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein6 g12%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0.4 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.4 mg
Tyrosine0 mg
Valine0.4 mg
Arginine0 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.4 mg
Glutamic Acid1.3 mg
Glycine0 mg
Proline0 mg
Serine0.4 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.8 g7.4%Mid 40%Average
Saturated Fat2.7 g13.5%Mid 40%Average
Monounsaturated Fat1.3 g
Polyunsaturated Fat0.4 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.3 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 293 Calories from Fat 97

% Daily Value *

Total Fat 10.8 g 16.6%

Saturated Fat 6.1 g 30.5%

Trans Fat

Cholesterol 26.2 mg 8.7%

Sodium 669.3 mg 27.9%

Total Carbohydrates 34.7 g 11.6%

Dietary Fiber 2 g8%

Sugars 1.8 g

Protein 13.6 g 27.2%

Vitamin A 16.5% Vitamin C 16.7%

Calcium 17.9% Iron 11.1%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/baked-orzo-and-parmesan-cheese-105217 Embed Table:

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