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Kale , beet and carrot salad with seeds - Recipe and Nutrition Facts
96

Kale, beet and carrot salad with seeds Recipe

Kale, beet and carrot salad with seeds has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Folate.

The food contains 22.1g 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. Its average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 7.8 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 average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and average 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 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 average 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.

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 96, for Kale, beet and carrot salad with seeds, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein16%
 Calories from Fat40%
 Calories from Carbs44%

Why this is good for you

  • High in Vitamin B6
  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very high in Vitamin E
  • No Cholesterol
  • High in Dietary Fiber

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A29885 IU597.7%
Vitamin C83.6 mg139.3%
Vitamin D0 IU
Vitamin E6 mg20.1%
Thiamin0.16 mg10.9%
Riboflavin0.2 mg11.8%
Niacin2.2 mg11%
Vitamin B60.43 mg21.5%
Folate90 mcg22.5%
Vitamin B120 mcg
Pantothenic Acid0.81 mg8.1%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium187 mg18.7%
Iron3 mg16.5%
Magnesium76.8 mg19.2%
Phosphorus194 mg19.4%
Potassium770.3 mg22%
Sodium401.7 mg16.7%
Zinc1.7 mg11.3%
Copper0.62 mg30.8%
Manganese1.2 mg61.9%
Selenium8.6 mcg12.3%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate22.1 g7.4%
Dietary Fiber6.8 g27.2%
Sugars6.2 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein7.8 g15.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat9 g13.8%
Saturated Fat1.2 g6%
Monounsaturated Fat2.4 g
Polyunsaturated Fat4.8 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 181 Calories from Fat 0

% Daily Value *

Total Fat 9 g 13.8%

Saturated Fat 1.2 g 6%

Trans Fat

Cholesterol 0 mg

Sodium 401.7 mg 16.7%

Total Carbohydrates 22.1 g 7.4%

Dietary Fiber 6.8 g27.2%

Sugars 6.2 g

Protein 7.8 g 15.6%

Vitamin A 597.7% Vitamin C 139.3%

Calcium 18.7% Iron 16.5%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1835887 Embed Table:

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