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.
Calories from Protein | 19% | |
Calories from Fat | 33% | |
Calories from Carbs | 48% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 365.5 IU | 7.3% | Top 30% | High |
Retinol | 33.6 mcg | |||
Vitamin C | 4.4 mg | 7.4% | Mid 40% | Average |
Vitamin D | 3.1 IU | 0.8% | Mid 40% | Average |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 2.2 mg | 11.1% | Top 30% | High |
Vitamin B6 | 0 mg | |||
Folate | 54.9 mcg | 13.7% | Top 30% | High |
Folic Acid | 40.7 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 79.2 mg | 7.9% | Top 30% | High |
Iron | 0.88 mg | 4.9% | Mid 40% | Average |
Magnesium | 15.5 mg | 3.9% | Mid 40% | Average |
Phosphorus | 100 mg | 10% | Mid 40% | Average |
Potassium | 140.7 mg | 4% | Mid 40% | Average |
Sodium | 296.2 mg | 12.3% | Mid 40% | Average |
Zinc | 0.44 mg | 2.9% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.44 mg | 22.1% | Top 30% | High |
Selenium | 12.8 mcg | 18.3% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 15.4 g | 5.1% | Mid 40% | Average |
Dietary Fiber | 0.88 g | 3.5% | Mid 40% | Average |
Sugars | 0.8 g | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0.4 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 6 g | 12% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0 mg | |||
Leucine | 0 mg | |||
Lysine | 0.4 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.4 mg | |||
Tyrosine | 0 mg | |||
Valine | 0.4 mg | |||
Arginine | 0 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 0.4 mg | |||
Glutamic Acid | 1.3 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0.4 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 4.8 g | 7.4% | Mid 40% | Average |
Saturated Fat | 2.7 g | 13.5% | Mid 40% | Average |
Monounsaturated Fat | 1.3 g | |||
Polyunsaturated Fat | 0.4 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.3 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
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
Per Serving | Calories 76
Protein 3.7 g | Carbs 7.7 g | Fat 3.9 g
Per Serving | Calories 90
Protein 2.8 g | Carbs 11.9 g | Fat 4.1 g
Per Serving | Calories 116
Protein 5 g | Carbs 3.7 g | Fat 9.4 g
Per Serving | Calories 134
Protein 4.6 g | Carbs 10.1 g | Fat 9.2 g
Per Serving | Calories 354
Protein 3.5 g | Carbs 55.1 g | Fat 14 g
Per Serving | Calories 300
Protein 6.4 g | Carbs 41 g | Fat 12.1 g
Per Serving | Calories 156
Protein 2.5 g | Carbs 18.6 g | Fat 8.3 g
Per Serving | Calories 196
Protein 3 g | Carbs 24.1 g | Fat 11.3 g