Greens with Beets, Goat Cheese, and Raisins has a average-calorie, average-carb, high-fat and average-protein content. It is a good source of Calcium, Vitamin A, Vitamin B6, Vitamin C, Riboflavin and Folate.
The food contains 41.8g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 9.8 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 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 has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also high 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 87, for Greens with Beets, Goat Cheese, and Raisins, and we advise that this food on a regular basis.
Calories from Protein | 12% | |
Calories from Fat | 37% | |
Calories from Carbs | 51% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 7335 IU | 146.7% | ||
Vitamin C | 41.4 mg | 69% | ||
Vitamin D | 0 IU | |||
Vitamin E | 1.8 mg | 5.9% | ||
Thiamin | 0.2 mg | 13.3% | ||
Riboflavin | 0.56 mg | 32.8% | ||
Niacin | 2 mg | 9.9% | ||
Vitamin B6 | 0.48 mg | 23.8% | ||
Folate | 223.6 mcg | 55.9% | ||
Vitamin B12 | 0.48 mcg | 8% | ||
Pantothenic Acid | 0.86 mg | 8.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 313 mg | 31.3% | ||
Iron | 2.8 mg | 15.5% | ||
Magnesium | 122.4 mg | 30.6% | ||
Phosphorus | 192 mg | 19.2% | ||
Potassium | 1 mg | 0% | ||
Sodium | 1 mg | 0% | ||
Zinc | 1.6 mg | 10.9% | ||
Copper | 0.43 mg | 21.3% | ||
Manganese | 0.85 mg | 42.6% | ||
Selenium | 6.2 mcg | 8.8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 41.8 g | 13.9% | ||
Dietary Fiber | 7.3 g | 29.2% | ||
Sugars | 11.7 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 9.8 g | 19.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 13.3 g | 20.5% | ||
Saturated Fat | 5.2 g | 26% | ||
Monounsaturated Fat | 6.4 g | |||
Polyunsaturated Fat | 0.9 g |
Serving size
Amount Per Serving
Calories 306 Calories from Fat 0
% Daily Value *
Total Fat 13.3 g 20.5%
Saturated Fat 5.2 g 26%
Trans Fat
Cholesterol 25.2 mg 8.4%
Sodium 1 mg 0%
Total Carbohydrates 41.8 g 13.9%
Dietary Fiber 7.3 g29.2%
Sugars 11.7 g
Protein 9.8 g 19.6%
Vitamin A 146.7% Vitamin C 69%
Calcium 31.3% Iron 15.5%
*Based on a 2000 Calorie diet
Per Serving | Calories 341
Protein 14.1 g | Carbs 41.1 g | Fat 14 g
Per Serving | Calories 298
Protein 15.5 g | Carbs 33.9 g | Fat 10.8 g
Per Serving | Calories 197
Protein 9.1 g | Carbs 38.7 g | Fat 1.8 g
Per Serving | Calories 135
Protein 10 g | Carbs 10.3 g | Fat 6.4 g