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Greens with Beets , Goat Cheese and Raisins - Recipe and Nutrition Facts
87

Greens with Beets, Goat Cheese, and Raisins Recipe

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.

Calorie Breakdown

 Calories from Protein12%
 Calories from Fat37%
 Calories from Carbs51%

Why this is good for you

  • High in Vitamin B6
  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very high in Riboflavin
  • High in Dietary Fiber
  • Very high in Calcium

Why this is bad for you

  • High in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A7335 IU146.7%
Vitamin C41.4 mg69%
Vitamin D0 IU
Vitamin E1.8 mg5.9%
Thiamin0.2 mg13.3%
Riboflavin0.56 mg32.8%
Niacin2 mg9.9%
Vitamin B60.48 mg23.8%
Folate223.6 mcg55.9%
Vitamin B120.48 mcg8%
Pantothenic Acid0.86 mg8.6%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium313 mg31.3%
Iron2.8 mg15.5%
Magnesium122.4 mg30.6%
Phosphorus192 mg19.2%
Potassium1 mg0%
Sodium1 mg0%
Zinc1.6 mg10.9%
Copper0.43 mg21.3%
Manganese0.85 mg42.6%
Selenium6.2 mcg8.8%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate41.8 g13.9%
Dietary Fiber7.3 g29.2%
Sugars11.7 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein9.8 g19.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat13.3 g20.5%
Saturated Fat5.2 g26%
Monounsaturated Fat6.4 g
Polyunsaturated Fat0.9 g

Popular Questions Asked

Nutrition Facts

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

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1665381 Embed Table:

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