Iraqi Layered Fresh Fava Bean/Broad Beans & Rice has a high-calorie, very high-carb, average-fat and high-protein content. It is a good source of Iron and Folate.
The food contains 74.9g of carbs. The carbohydrate profile of the the food reveals it is very high 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. With 16.4 gms of protein, it is high 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 average PUFA.
It gives a good yield of Iron at 5 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. It is also high 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 Iraqi cuisine. Ideally consumed as a Main Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 91, for Iraqi Layered Fresh Fava Bean/Broad Beans & Rice, and we advise that this food on a regular basis.
Calories from Protein | 15% | |
Calories from Fat | 16% | |
Calories from Carbs | 69% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 11.9 IU | 0.2% | Mid 40% | Average |
Retinol | 0 mcg | |||
Vitamin C | 0.97 mg | 1.6% | Mid 40% | Average |
Vitamin D | 0 IU | |||
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 1.3 mg | 6.5% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 95.2 mcg | 23.8% | Top 10% | Very High |
Folic Acid | 34.8 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.32 mg | 3.2% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 23.2 mg | 2.3% | Mid 40% | Average |
Iron | 1.6 mg | 9% | Top 30% | High |
Magnesium | 30 mg | 7.5% | Top 30% | High |
Phosphorus | 88.4 mg | 8.8% | Mid 40% | Average |
Potassium | 173.9 mg | 5% | Mid 40% | Average |
Sodium | 3.2 mg | 0.1% | Bottom 10% | Very Low |
Zinc | 0.65 mg | 4.3% | Mid 40% | Average |
Copper | 0.32 mg | 16.1% | Top 10% | Very High |
Manganese | 0.32 mg | 16.1% | Top 30% | High |
Selenium | 3.9 mcg | 5.5% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 24.2 g | 8.1% | Top 30% | High |
Dietary Fiber | 3.3 g | 13.2% | Top 10% | Very High |
Sugars | 1.4 g | |||
Glucose | 0.3 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 5.3 g | 10.6% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0.3 mg | |||
Isoleucine | 0.3 mg | |||
Leucine | 0.3 mg | |||
Lysine | 0.3 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.3 mg | |||
Tyrosine | 0.3 mg | |||
Valine | 0.3 mg | |||
Arginine | 0.3 mg | |||
Histidine | 0 mg | |||
Alanine | 0.3 mg | |||
Aspartic Acid | 0.6 mg | |||
Glutamic Acid | 1 mg | |||
Glycine | 0.3 mg | |||
Proline | 0.3 mg | |||
Serine | 0.3 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 2.5 g | 3.8% | Bottom 30% | Low |
Saturated Fat | 0.32 g | 1.6% | Bottom 30% | Low |
Monounsaturated Fat | 0.6 g | |||
Polyunsaturated Fat | 1.3 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 0.6 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 435 Calories from Fat 70
% Daily Value *
Total Fat 7.7 g 11.8%
Saturated Fat 1 g 5%
Trans Fat
Cholesterol 0 mg
Sodium 9.9 mg 0.4%
Total Carbohydrates 74.9 g 25%
Dietary Fiber 10.2 g40.8%
Sugars 4.2 g
Protein 16.4 g 32.8%
Vitamin A 0.7% Vitamin C 5%
Calcium 7.2% Iron 27.8%
*Based on a 2000 Calorie diet
Per Serving | Calories 85
Protein 5.6 g | Carbs 15.4 g | Fat 0.31 g
Per Serving | Calories 350
Protein 38 g | Carbs 18 g | Fat 14 g
Per Serving | Calories 48
Protein 4.4 g | Carbs 5 g | Fat 1.4 g
Per Serving | Calories 138
Protein 15.9 g | Carbs 3.1 g | Fat 6 g
Per Serving | Calories 394
Protein 32.6 g | Carbs 5 g | Fat 27.4 g
Per Serving | Calories 49
Protein 1.7 g | Carbs 4.2 g | Fat 3.2 g