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.
Calories from Protein | 16% | |
Calories from Fat | 27% | |
Calories from Carbs | 56% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 1975 IU | 39.5% | ||
Vitamin C | 7.4 mg | 12.3% | ||
Vitamin D | 25.2 IU | 6.3% | ||
Vitamin E | 2.6 mg | 8.7% | ||
Thiamin | 0.09 mg | 6% | ||
Riboflavin | 0.2 mg | 11.9% | ||
Niacin | 0.94 mg | 4.7% | ||
Vitamin B6 | 0.19 mg | 9.5% | ||
Folate | 35.6 mcg | 8.9% | ||
Vitamin B12 | 0.41 mcg | 6.9% | ||
Pantothenic Acid | 0.69 mg | 6.9% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 272 mg | 27.2% | ||
Iron | 4.4 mg | 24.3% | ||
Magnesium | 48 mg | 12% | ||
Phosphorus | 261 mg | 26.1% | ||
Potassium | 495.3 mg | 14.2% | ||
Sodium | 362.1 mg | 15.1% | ||
Zinc | 1.1 mg | 7.3% | ||
Copper | 0.2 mg | 9.9% | ||
Manganese | 0.34 mg | 17.2% | ||
Selenium | 7.9 mcg | 11.3% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 52.7 g | 17.6% | ||
Dietary Fiber | 7.2 g | 28.8% | ||
Sugars | 2.4 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 15 g | 30% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 11.4 g | 17.5% | ||
Saturated Fat | 4.7 g | 23.5% | ||
Monounsaturated Fat | 3.8 g | |||
Polyunsaturated Fat | 2.4 g |
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
Per Serving | Calories 226
Protein 14.5 g | Carbs 26.6 g | Fat 8.4 g
Per Serving | Calories 173
Protein 11 g | Carbs 19.1 g | Fat 7.3 g
Per Serving | Calories 288
Protein 8.4 g | Carbs 42.1 g | Fat 10 g
Per Serving | Calories 526
Protein 17.9 g | Carbs 99.9 g | Fat 9.5 g
Per Serving | Calories 372
Protein 14.4 g | Carbs 56.9 g | Fat 10.4 g
Per Serving | Calories 172
Protein 9 g | Carbs 20.3 g | Fat 6.7 g
Per Serving | Calories 367
Protein 14.7 g | Carbs 36.9 g | Fat 12 g
Per Serving | Calories 103
Protein 15.3 g | Carbs 7.7 g | Fat 1.4 g