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cheesy baken penne with aspargus - Recipe and Nutrition Facts
81

cheesy baken penne with aspargus Recipe

cheesy baken penne with aspargus has a average-calorie, high-carb, average-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin C, Thiamin, Riboflavin, Niacin and Folate.

The food contains 54.2g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average 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 average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 14.1 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. 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 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 gives a good yield of Iron at 3.73 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a low density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. 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 81, for cheesy baken penne with aspargus, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein17%
 Calories from Fat19%
 Calories from Carbs64%

Why this is good for you

  • High in Protein
  • High in Niacin
  • High in Vitamin C
  • High in Riboflavin
  • Very high in Thiamin
  • Very high in Dietary Fiber

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A800 IU16%
Vitamin C13 mg21.7%
Vitamin D3.2 IU0.8%
Vitamin E2.5 mg8.5%
Thiamin0.6 mg39.9%
Riboflavin0.45 mg26.4%
Niacin5.7 mg28.4%
Vitamin B60.19 mg9.4%
Folate163.6 mcg40.9%
Vitamin B120.3 mcg5%
Pantothenic Acid0.56 mg5.6%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium209 mg20.9%
Iron3.7 mg20.7%
Magnesium34 mg8.5%
Phosphorus162 mg16.2%
Potassium560.2 mg16%
Sodium19 mg0.8%
Zinc1.1 mg7.3%
Copper0.23 mg11.4%
Manganese0.27 mg13.3%
Selenium4.3 mcg6.1%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate54.2 g18.1%
Dietary Fiber8.6 g34.4%
Sugars7.2 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein14.1 g28.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat7.1 g10.9%
Saturated Fat3.6 g18%
Monounsaturated Fat1.6 g
Polyunsaturated Fat0.3 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 308 Calories from Fat 0

% Daily Value *

Total Fat 7.1 g 10.9%

Saturated Fat 3.6 g 18%

Trans Fat

Cholesterol 17.8 mg 5.9%

Sodium 19 mg 0.8%

Total Carbohydrates 54.2 g 18.1%

Dietary Fiber 8.6 g34.4%

Sugars 7.2 g

Protein 14.1 g 28.2%

Vitamin A 16% Vitamin C 21.7%

Calcium 20.9% Iron 20.7%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=994986 Embed Table:

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