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lentil & quinoa stuffed zucchini - Recipe and Nutrition Facts
86

lentil & quinoa stuffed zucchini Recipe

lentil & quinoa stuffed zucchini has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin A and Vitamin C.

The food contains 43.6g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 15.7 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. 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 3.91 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 an average density of Sodium, thus making it suitable for a low-sodium diet.

Ideally consumed as a Main Dish.

Based on the composite nutritive standing lentil & quinoa stuffed zucchini has been given a composite ranking of 86, and on a regular basis.

Calorie Breakdown

 Calories from Protein21%
 Calories from Fat20%
 Calories from Carbs59%

Why this is good for you

  • Very high in Protein
  • High in Vitamin A
  • Very high in Vitamin C
  • Very low in Cholesterol
  • Very high in Dietary Fiber
  • High in Iron

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1110 IU22.2%
Vitamin C39.4 mg65.7%
Vitamin D0 IU
Vitamin E0 mg
Thiamin0 mg
Riboflavin0 mg
Niacin0 mg
Vitamin B60 mg
Folate0 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium37 mg3.7%
Iron3.9 mg21.7%
Magnesium0 mg
Phosphorus0 mg
Potassium1 mg0%
Sodium155.2 mg6.5%
Zinc0 mg
Copper0 mg
Manganese0 mg
Selenium0 mcg

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate43.6 g14.5%
Dietary Fiber15.7 g62.8%
Sugars11.6 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein15.7 g31.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat6.5 g10%
Saturated Fat1.1 g5.5%
Monounsaturated Fat0 g
Polyunsaturated Fat0 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 255 Calories from Fat 0

% Daily Value *

Total Fat 6.5 g 10%

Saturated Fat 1.1 g 5.5%

Trans Fat

Cholesterol 2.7 mg 0.9%

Sodium 155.2 mg 6.5%

Total Carbohydrates 43.6 g 14.5%

Dietary Fiber 15.7 g62.8%

Sugars 11.6 g

Protein 15.7 g 31.4%

Vitamin A 22.2% Vitamin C 65.7%

Calcium 3.7% Iron 21.7%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1727931 Embed Table:

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