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Pasta with Zucchini and Sunflower Seeds - Recipe and Nutrition Facts
77

Pasta with Zucchini and Sunflower Seeds Recipe

Pasta with Zucchini and Sunflower Seeds has a high-calorie, high-carb, average-fat and high-protein content. It is a good source of Calcium, Iron and Vitamin A.

The food contains 52.7g of carbs. The carbohydrate profile of the the food reveals it is high in complex carbs and low 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 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 average fat content of this product makes it suitable 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 4.37 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. 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 average in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.

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

Based on the composite nutritive standing Pasta with Zucchini and Sunflower Seeds has been given a composite ranking of 77, and in moderation.

Calorie Breakdown

 Calories from Protein16%
 Calories from Fat27%
 Calories from Carbs56%

Why this is good for you

  • High in Protein
  • Very high in Vitamin A
  • High in Dietary Fiber
  • High in Calcium
  • High in Iron

Why this is bad for you

  • High in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1975 IU39.5%
Vitamin C7.4 mg12.3%
Vitamin D25.2 IU6.3%
Vitamin E2.6 mg8.7%
Thiamin0.09 mg6%
Riboflavin0.2 mg11.9%
Niacin0.94 mg4.7%
Vitamin B60.19 mg9.5%
Folate35.6 mcg8.9%
Vitamin B120.41 mcg6.9%
Pantothenic Acid0.69 mg6.9%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium272 mg27.2%
Iron4.4 mg24.3%
Magnesium48 mg12%
Phosphorus261 mg26.1%
Potassium495.3 mg14.2%
Sodium362.1 mg15.1%
Zinc1.1 mg7.3%
Copper0.2 mg9.9%
Manganese0.34 mg17.2%
Selenium7.9 mcg11.3%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate52.7 g17.6%
Dietary Fiber7.2 g28.8%
Sugars2.4 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein15 g30%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat11.4 g17.5%
Saturated Fat4.7 g23.5%
Monounsaturated Fat3.8 g
Polyunsaturated Fat2.4 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 364 Calories from Fat 0

% Daily Value *

Total Fat 11.4 g 17.5%

Saturated Fat 4.7 g 23.5%

Trans Fat

Cholesterol 17.3 mg 5.8%

Sodium 362.1 mg 15.1%

Total Carbohydrates 52.7 g 17.6%

Dietary Fiber 7.2 g28.8%

Sugars 2.4 g

Protein 15 g 30%

Vitamin A 39.5% Vitamin C 12.3%

Calcium 27.2% Iron 24.3%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1673595 Embed Table:

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