Kabocha Squash Risotto With Sage and Pine Nuts 1 Recipe
Kabocha Squash Risotto With Sage and Pine Nuts 1 has a high-calorie, high-carb, high-fat and average-protein content. It is a good source of Iron, Vitamin B6, Vitamin C and Folate.
The food contains 53.1g 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 8.3 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Moreover, the high fat content makes it unsuitable if you're on a low-fat diet plan. 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 gives a good yield of Iron at 4 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. 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 Italian cuisine. Ideally consumed as a Main Dish.
Based on the composite nutritive standing Kabocha Squash Risotto With Sage and Pine Nuts 1 has been given a composite ranking of 95, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 8% | |
| Calories from Fat | 44% | |
| Calories from Carbs | 49% |
Why this is good for you
- Very high in Vitamin B6
- Very high in Vitamin C
- No Cholesterol
- High in Iron
- Very low in Sodium
- Very high in Folate
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 129.1 IU | 2.6% | Mid 40% | Average |
| Retinol | 0 mcg | |||
| Vitamin C | 11.2 mg | 18.6% | Top 30% | High |
| Vitamin D | 0 IU | |||
| Thiamin | 0 mg | |||
| Riboflavin | 0 mg | |||
| Niacin | 1.3 mg | 6.4% | Mid 40% | Average |
| Vitamin B6 | 0.32 mg | 16% | Top 30% | High |
| Folate | 58.8 mcg | 14.7% | Top 30% | High |
| Folic Acid | 36.1 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.32 mg | 3.2% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 15 mg | 1.5% | Bottom 30% | Low |
| Iron | 1.3 mg | 7.1% | Top 30% | High |
| Magnesium | 29.4 mg | 7.3% | Top 30% | High |
| Phosphorus | 72.8 mg | 7.3% | Mid 40% | Average |
| Potassium | 224.3 mg | 6.4% | Top 30% | High |
| Sodium | 2.3 mg | 0.1% | Bottom 10% | Very Low |
| Zinc | 0.64 mg | 4.3% | Mid 40% | Average |
| Copper | 0 mg | |||
| Manganese | 0.64 mg | 31.9% | Top 10% | Very High |
| Selenium | 2.6 mcg | 3.7% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 17 g | 5.7% | Mid 40% | Average |
| Dietary Fiber | 1.5 g | 6.1% | Mid 40% | Average |
| Sugars | 2.3 g | |||
| Glucose | 0.6 mg | |||
| Fructose | 1 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 2.7 g | 5.3% | Bottom 30% | Low |
| Tryptophan | 0 mg | |||
| Threonine | 0 mg | |||
| Isoleucine | 0 mg | |||
| Leucine | 0 mg | |||
| Lysine | 0 mg | |||
| Methionine | 0 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0 mg | |||
| Tyrosine | 0 mg | |||
| Valine | 0 mg | |||
| Arginine | 0.3 mg | |||
| Histidine | 0 mg | |||
| Alanine | 0 mg | |||
| Aspartic Acid | 0.3 mg | |||
| Glutamic Acid | 0.3 mg | |||
| Glycine | 0 mg | |||
| Proline | 0 mg | |||
| Serine | 0 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 6.8 g | 10.4% | Mid 40% | Average |
| Saturated Fat | 0.7 g | 3.5% | Bottom 30% | Low |
| Monounsaturated Fat | 3.2 g | |||
| Polyunsaturated Fat | 2.2 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0.6 g | |||
| Ash | 0.6 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 434 Calories from Fat 190
% Daily Value *
Total Fat 21.2 g 32.6%
Saturated Fat 2.2 g 11%
Trans Fat
Cholesterol 0 mg
Sodium 7.2 mg 0.3%
Total Carbohydrates 53.1 g 17.7%
Dietary Fiber 4.8 g19.2%
Sugars 7.1 g
Protein 8.3 g 16.6%
Vitamin A 8.1% Vitamin C 58.3%
Calcium 4.7% Iron 22.2%
*Based on a 2000 Calorie diet
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