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.
Calories from Protein | 12% | |
Calories from Fat | 11% | |
Calories from Carbs | 77% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0 IU | |||
Vitamin C | 1.7 mg | 2.8% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.08 mg | 0.27% | ||
Thiamin | 0.02 mg | 1.4% | ||
Riboflavin | 1 mg | 61.5% | ||
Niacin | 3.8 mg | 18.9% | ||
Vitamin B6 | 0.06 mg | 3.2% | ||
Folate | 11.6 mcg | 2.9% | ||
Vitamin B12 | 0.34 mcg | 5.6% | ||
Pantothenic Acid | 0.1 mg | 1% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 19 mg | 1.9% | ||
Iron | 3.4 mg | 19.1% | ||
Magnesium | 6 mg | 1.5% | ||
Phosphorus | 370 mg | 37% | ||
Potassium | 395.3 mg | 11.3% | ||
Sodium | 643.9 mg | 26.8% | ||
Zinc | 0.38 mg | 2.5% | ||
Copper | 0.18 mg | 9.2% | ||
Manganese | 0.37 mg | 18.6% | ||
Selenium | 4 mcg | 5.7% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 52.8 g | 17.6% | ||
Dietary Fiber | 4.5 g | 18% | ||
Sugars | 2.9 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 8.4 g | 16.8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 3.2 g | 4.9% | ||
Saturated Fat | 0.7 g | 3.5% | ||
Monounsaturated Fat | 0.8 g | |||
Polyunsaturated Fat | 0.4 g |
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
Per Serving | Calories 77
Protein 1.6 g | Carbs 16.4 g | Fat 0 g
Per Serving | Calories 115
Protein 2.6 g | Carbs 15.7 g | Fat 6 g
Per Serving | Calories 244
Protein 5 g | Carbs 38.8 g | Fat 8.1 g
Per Serving | Calories 117
Protein 3 g | Carbs 18.4 g | Fat 3.8 g
Per Serving | Calories 250
Protein 11.9 g | Carbs 37.7 g | Fat 5.3 g
Per Serving | Calories 63
Protein 1.1 g | Carbs 11.4 g | Fat 1.3 g
Per Serving | Calories 234
Protein 12 g | Carbs 28.6 g | Fat 8.5 g
Per Serving | Calories 129
Protein 3.6 g | Carbs 27 g | Fat 1.1 g