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Brown Rice with Wheat Berries and Quinoa - Recipe and Nutrition Facts
72

Brown Rice with Wheat Berries and Quinoa Recipe

Brown Rice with Wheat Berries and Quinoa has a average-calorie, high-carb, average-fat and average-protein content. It is a good source of Riboflavin.

The food contains 52.8g 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 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.

However, the average fat content makes it suitable if you're on a low-fat diet plan. 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 has a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Main Dish.

Based on the composite nutritive standing Brown Rice with Wheat Berries and Quinoa has been given a composite ranking of 72, and in moderation.

Calorie Breakdown

 Calories from Protein12%
 Calories from Fat11%
 Calories from Carbs77%

Why this is good for you

  • Very high in Riboflavin
  • Very low in Cholesterol
  • Low in Saturated Fat

Why this is bad for you

  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0 IU
Vitamin C1.7 mg2.8%
Vitamin D0 IU
Vitamin E0.08 mg0.27%
Thiamin0.02 mg1.4%
Riboflavin1 mg61.5%
Niacin3.8 mg18.9%
Vitamin B60.06 mg3.2%
Folate11.6 mcg2.9%
Vitamin B120.34 mcg5.6%
Pantothenic Acid0.1 mg1%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium19 mg1.9%
Iron3.4 mg19.1%
Magnesium6 mg1.5%
Phosphorus370 mg37%
Potassium395.3 mg11.3%
Sodium643.9 mg26.8%
Zinc0.38 mg2.5%
Copper0.18 mg9.2%
Manganese0.37 mg18.6%
Selenium4 mcg5.7%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate52.8 g17.6%
Dietary Fiber4.5 g18%
Sugars2.9 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein8.4 g16.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat3.2 g4.9%
Saturated Fat0.7 g3.5%
Monounsaturated Fat0.8 g
Polyunsaturated Fat0.4 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 270 Calories from Fat 0

% Daily Value *

Total Fat 3.2 g 4.9%

Saturated Fat 0.7 g 3.5%

Trans Fat

Cholesterol 3.3 mg 1.1%

Sodium 643.9 mg 26.8%

Total Carbohydrates 52.8 g 17.6%

Dietary Fiber 4.5 g18%

Sugars 2.9 g

Protein 8.4 g 16.8%

Vitamin A Vitamin C 2.8%

Calcium 1.9% Iron 19.1%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2128730 Embed Table:

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