Broccoli and Ham Risotto has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Vitamin C and Folate.
The food contains 31.5g 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. With 10.4 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's low 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 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 an average 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 Broccoli and Ham Risotto has been given a composite ranking of 70, and in moderation.
Calories from Protein | 21% | |
Calories from Fat | 17% | |
Calories from Carbs | 63% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0.49 IU | 0.01% | Bottom 30% | Low |
Retinol | 0 mcg | |||
Vitamin C | 20.4 mg | 34% | Top 10% | Very High |
Vitamin D | 0 IU | |||
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 1.5 mg | 7.3% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 45.1 mcg | 11.3% | Top 30% | High |
Folic Acid | 21.4 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.49 mg | 4.9% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 24.3 mg | 2.4% | Mid 40% | Average |
Iron | 1.5 mg | 8.1% | Top 30% | High |
Magnesium | 12.6 mg | 3.2% | Mid 40% | Average |
Phosphorus | 35 mg | 3.5% | Bottom 30% | Low |
Potassium | 174.8 mg | 5% | Mid 40% | Average |
Sodium | 246 mg | 10.3% | Mid 40% | Average |
Zinc | 0.49 mg | 3.2% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.49 mg | 24.3% | Top 30% | High |
Selenium | 3.9 mcg | 5.5% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 15.3 g | 5.1% | Mid 40% | Average |
Dietary Fiber | 0.44 g | 1.7% | Bottom 30% | Low |
Sugars | 1 g | |||
Glucose | 0.5 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 5 g | 10.1% | 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 mg | |||
Arginine | 0 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 0 mg | |||
Glutamic Acid | 0.5 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 1.8 g | 2.8% | Bottom 30% | Low |
Saturated Fat | 0.53 g | 2.7% | Bottom 30% | Low |
Monounsaturated Fat | 0 g | |||
Polyunsaturated Fat | 0.5 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 199 Calories from Fat 33
% Daily Value *
Total Fat 3.7 g 5.7%
Saturated Fat 1.1 g 5.5%
Trans Fat
Cholesterol 19.5 mg 6.5%
Sodium 506.8 mg 21.1%
Total Carbohydrates 31.5 g 10.5%
Dietary Fiber 0.9 g3.6%
Sugars 2 g
Protein 10.4 g 20.8%
Vitamin A 0% Vitamin C 70%
Calcium 5% Iron 16.7%
*Based on a 2000 Calorie diet
Per Serving | Calories 220
Protein 10.1 g | Carbs 14.1 g | Fat 13.6 g
Per Serving | Calories 328
Protein 16.2 g | Carbs 16.6 g | Fat 21.8 g
Per Serving | Calories 243
Protein 12.2 g | Carbs 12.5 g | Fat 15.8 g
Per Serving | Calories 158
Protein 8.7 g | Carbs 5.9 g | Fat 11.4 g
Per Serving | Calories 197
Protein 12.7 g | Carbs 0.91 g | Fat 15.5 g
Per Serving | Calories 183
Protein 16.9 g | Carbs 0.52 g | Fat 12.3 g
Per Serving | Calories 176
Protein 14 g | Carbs 10.8 g | Fat 8.1 g
Per Serving | Calories 237
Protein 9.8 g | Carbs 20.6 g | Fat 11.4 g