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Italian Broccoli with Tomatoes - Recipe and Nutrition Facts
97

Italian Broccoli with Tomatoes Recipe

Italian Broccoli with Tomatoes has a high-calorie, high-carb, average-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Thiamin, Riboflavin, Niacin, Folate and Pantothenic Acid.

The food contains 59.6g of carbs. The carbohydrate profile of the the food reveals it is high 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 27.8 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. 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 7.11 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. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is high 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 high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also high in Vitamin E, it is qualifies as good food source.

It belongs to Italian cuisine.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 97, for Italian Broccoli with Tomatoes, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein25%
 Calories from Fat22%
 Calories from Carbs53%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • High in Niacin
  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very high in Vitamin E

Why this is bad for you

  • High in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A14135 IU282.7%
Vitamin C431.2 mg718.6%
Vitamin D0 IU
Vitamin E11.7 mg38.9%
Thiamin0.56 mg37.2%
Riboflavin1 mg58.6%
Niacin5.2 mg26.1%
Vitamin B61.5 mg75%
Folate718 mcg179.5%
Vitamin B120.35 mcg5.8%
Pantothenic Acid4.6 mg45.8%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium645 mg64.5%
Iron7.1 mg39.5%
Magnesium180 mg45%
Phosphorus687 mg68.7%
Potassium2 mg0.1%
Sodium3 mg0.1%
Zinc3.9 mg26.3%
Copper0.61 mg30.7%
Manganese1.7 mg85.2%
Selenium17.8 mcg25.4%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate59.6 g19.9%
Dietary Fiber24.6 g98.4%
Sugars8.8 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein27.8 g55.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat11.1 g17.1%
Saturated Fat5.4 g27%
Monounsaturated Fat2.6 g
Polyunsaturated Fat1.7 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 395 Calories from Fat 0

% Daily Value *

Total Fat 11.1 g 17.1%

Saturated Fat 5.4 g 27%

Trans Fat

Cholesterol 19.7 mg 6.6%

Sodium 3 mg 0.1%

Total Carbohydrates 59.6 g 19.9%

Dietary Fiber 24.6 g98.4%

Sugars 8.8 g

Protein 27.8 g 55.6%

Vitamin A 282.7% Vitamin C 718.6%

Calcium 64.5% Iron 39.5%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2068920 Embed Table:

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