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Leek and Bean Cassoulet from Veganomicon - Recipe and Nutrition Facts
81

Leek and Bean Cassoulet from Veganomicon Recipe

Leek and Bean Cassoulet from Veganomicon has a high-calorie, very high-carb, high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin A, Thiamin and Folate.

The food contains 77.2g of carbs. The carbohydrate profile of the the food reveals it is very 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 11.7 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average 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 gives a good yield of Iron at 5.99 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 high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average 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 an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to French cuisine. Ideally consumed as a Main Dish.

Based on the composite nutritive standing Leek and Bean Cassoulet from Veganomicon has been given a composite ranking of 81, and on a regular basis.

Calorie Breakdown

 Calories from Protein10%
 Calories from Fat27%
 Calories from Carbs63%

Why this is good for you

  • High in Protein
  • Very high in Vitamin A
  • Very high in Thiamin
  • No Cholesterol
  • Very high in Dietary Fiber
  • High in Calcium

Why this is bad for you

  • High in Saturated Fat
  • Very high in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A5085 IU101.7%
Vitamin C11.1 mg18.5%
Vitamin D12.4 IU3.1%
Vitamin E1.1 mg3.5%
Thiamin0.48 mg31.7%
Riboflavin0.31 mg18.2%
Niacin3 mg15.2%
Vitamin B60.26 mg13.2%
Folate174.4 mcg43.6%
Vitamin B120 mcg
Pantothenic Acid0.46 mg4.6%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium234 mg23.4%
Iron6 mg33.3%
Magnesium58 mg14.5%
Phosphorus192 mg19.2%
Potassium465.8 mg13.3%
Sodium895.1 mg37.3%
Zinc1.2 mg7.8%
Copper0.26 mg12.9%
Manganese0.91 mg45.4%
Selenium13.3 mcg19%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate77.2 g25.7%
Dietary Fiber11.4 g45.6%
Sugars6.7 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein11.7 g23.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat14.6 g22.5%
Saturated Fat4.8 g24%
Monounsaturated Fat6.8 g
Polyunsaturated Fat2.2 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 479 Calories from Fat 0

% Daily Value *

Total Fat 14.6 g 22.5%

Saturated Fat 4.8 g 24%

Trans Fat

Cholesterol 0 mg

Sodium 895.1 mg 37.3%

Total Carbohydrates 77.2 g 25.7%

Dietary Fiber 11.4 g45.6%

Sugars 6.7 g

Protein 11.7 g 23.4%

Vitamin A 101.7% Vitamin C 18.5%

Calcium 23.4% Iron 33.3%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1943787 Embed Table:

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