Broccoli w/ raisins & walnuts Recipe

Summary
Diet Suitability
Vitamin
Mineral
Carb
Protein
Fat
Others
FAQ

Broccoli w/ raisins & walnuts has a average-calorie, average-carb, high-fat and average-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin C and Folate.

The food contains 37.7g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and high 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 8.4 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and average 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 low density of Sodium, thus making it suitable 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 average in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 94, for Broccoli w/ raisins & walnuts, and we advise that this food on a regular basis.

Calorie Breakdown

	Calories from Protein	10%
	Calories from Fat	44%
	Calories from Carbs	46%

Why this is good for you

Very high in Vitamin B6
Very high in Vitamin A
Very high in Vitamin C
High in Vitamin E
No Cholesterol
Very high in Dietary Fiber

Why this is bad for you

Vitamin Analysis

Name	Amount	%DV
Vitamin A	4610 IU	92.2%
Vitamin C	154.3 mg	257.2%
Vitamin D	0 IU
Vitamin E	5.3 mg	17.6%
Thiamin	0.23 mg	15.5%
Riboflavin	0.33 mg	19.4%
Niacin	1.7 mg	8.7%
Vitamin B6	0.63 mg	31.3%
Folate	268.4 mcg	67.1%
Vitamin B12	0 mcg
Pantothenic Acid	1.6 mg	15.5%

Mineral Analysis

Name	Amount	%DV
Calcium	122 mg	12.2%
Iron	2.5 mg	13.7%
Magnesium	77.2 mg	19.3%
Phosphorus	228 mg	22.8%
Potassium	935.4 mg	26.7%
Sodium	99.6 mg	4.2%
Zinc	1.5 mg	10.3%
Copper	0.42 mg	20.8%
Manganese	0.98 mg	49%
Selenium	4.8 mcg	6.8%

Carbohydrate Analysis

Name	Amount	%DV
Total Carbohydrate	37.7 g	12.6%
Dietary Fiber	9.7 g	38.8%
Sugars	16.5 g

Protein Analysis

Name	Amount	%DV	Rank	Interpretation
Protein	8.4 g	16.8%

Fat Analysis

Name	Amount	%DV
Total Fat	15.9 g	24.5%
Saturated Fat	1.9 g	9.5%
Monounsaturated Fat	6.1 g
Polyunsaturated Fat	6.7 g


How many calories are there in Broccoli w/ raisins & walnuts?
How much fat is there in Broccoli w/ raisins & walnuts?

Nutrition Facts

Serving size

Amount Per Serving

Calories 296 Calories from Fat 0

% Daily Value *

Total Fat 15.9 g 24.5%

Saturated Fat 1.9 g 9.5%

Trans Fat

Cholesterol 0 mg

Sodium 99.6 mg 4.2%

Total Carbohydrates 37.7 g 12.6%

Dietary Fiber 9.7 g38.8%

Sugars 16.5 g

Protein 8.4 g 16.8%

Vitamin A 92.2% Vitamin C 257.2%

Calcium 12.2% Iron 13.7%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1293833 Embed Table: