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Individual Panzanella (Mediterranean Bread Salad) - Recipe and Nutrition Facts
94

Individual Panzanella (Mediterranean Bread Salad) Recipe

Individual Panzanella (Mediterranean Bread Salad) has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Vitamin C and Folate.

The food contains 30.9g 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. With 13.8 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 high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and average PUFA.

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 an average density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to Mediterranean cuisine. Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 94, for Individual Panzanella (Mediterranean Bread Salad), and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein14%
 Calories from Fat55%
 Calories from Carbs31%

Why this is good for you

  • High in Protein
  • Very high in Vitamin C
  • Very high in Dietary Fiber
  • High in Calcium
  • High in Folate

Why this is bad for you

  • Very high in Saturated Fat

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.24 IU0%Bottom 30%Low
Retinol13 mcg
Vitamin C7.2 mg12.1%Top 30%High
Vitamin D1.2 IU0.3%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin0.72 mg3.6%Mid 40%Average
Vitamin B60 mg
Folate21.7 mcg5.4%Mid 40%Average
Folic Acid0 mcg
Vitamin B120.24 mcg4%Top 30%High
Pantothenic Acid0.24 mg2.4%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium50.7 mg5.1%Mid 40%Average
Iron0.48 mg2.7%Mid 40%Average
Magnesium17.9 mg4.5%Mid 40%Average
Phosphorus67.9 mg6.8%Mid 40%Average
Potassium215 mg6.1%Mid 40%Average
Sodium77.2 mg3.2%Bottom 30%Low
Zinc0.48 mg3.2%Mid 40%Average
Copper0 mg
Manganese0.24 mg12.1%Top 30%High
Selenium1.7 mcg2.4%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate7.5 g2.5%Mid 40%Average
Dietary Fiber2.2 g8.8%Top 30%High
Sugars2 g
Glucose0.5 mg
Fructose0.5 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein3.3 g6.7%Mid 40%Average
Tryptophan0 mg
Threonine0.2 mg
Isoleucine0.2 mg
Leucine0.2 mg
Lysine0.2 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.2 mg
Tyrosine0.2 mg
Valine0.2 mg
Arginine0.2 mg
Histidine0 mg
Alanine0.2 mg
Aspartic Acid0.2 mg
Glutamic Acid0.7 mg
Glycine0 mg
Proline0 mg
Serine0.2 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5.9 g9.1%Mid 40%Average
Saturated Fat1.5 g7.7%Mid 40%Average
Monounsaturated Fat3.1 g
Polyunsaturated Fat1 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 379 Calories from Fat 221

% Daily Value *

Total Fat 24.5 g 37.7%

Saturated Fat 6.4 g 32%

Trans Fat

Cholesterol 24.6 mg 8.2%

Sodium 319.8 mg 13.3%

Total Carbohydrates 30.9 g 10.3%

Dietary Fiber 9.1 g36.4%

Sugars 8.2 g

Protein 13.8 g 27.6%

Vitamin A 0% Vitamin C 50%

Calcium 21% Iron 11.1%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/individual-panzanella-mediterranean-bread-salad-477509 Embed Table:

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