Paul Gayler's Thai Inspired Risotto With Pumpkin has a very high-calorie, very high-carb, high-fat and average-protein content. It is a good source of Iron, Vitamin B6, Vitamin C, Thiamin and Folate.
The food contains 88.3g 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. With 9.3 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and low PUFA.
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 5 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. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Thai cuisine. Ideally consumed as a Main Dish.
Based on the composite nutritive standing Paul Gayler's Thai Inspired Risotto With Pumpkin has been given a composite ranking of 76, and in moderation.
Calories from Protein | 7% | |
Calories from Fat | 28% | |
Calories from Carbs | 65% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 2.3 IU | 0% | Mid 40% | Average |
Retinol | 24.9 mcg | |||
Vitamin C | 10 mg | 16.7% | Top 30% | High |
Vitamin D | 0 IU | |||
Thiamin | 0.32 mg | 21.6% | Top 10% | Very High |
Riboflavin | 0 mg | |||
Niacin | 1.3 mg | 6.5% | Mid 40% | Average |
Vitamin B6 | 0.32 mg | 16.2% | Top 30% | High |
Folate | 75.4 mcg | 18.9% | Top 10% | Very High |
Folic Acid | 63.8 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.65 mg | 6.5% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 21.7 mg | 2.2% | Mid 40% | Average |
Iron | 1.6 mg | 9% | Top 30% | High |
Magnesium | 16.8 mg | 4.2% | Mid 40% | Average |
Phosphorus | 57 mg | 5.7% | Mid 40% | Average |
Potassium | 187.4 mg | 5.4% | Mid 40% | Average |
Sodium | 40.3 mg | 1.7% | Bottom 30% | Low |
Zinc | 0.65 mg | 4.3% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.65 mg | 32.4% | Top 10% | Very High |
Selenium | 5.8 mcg | 8.3% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 28.6 g | 9.5% | Top 30% | High |
Dietary Fiber | 1.6 g | 6.3% | Mid 40% | Average |
Sugars | 1.9 g | |||
Glucose | 0.3 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 3 g | 6% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0 mg | |||
Leucine | 0 mg | |||
Lysine | 0 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0 mg | |||
Tyrosine | 0 mg | |||
Valine | 0 mg | |||
Arginine | 0.3 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 0.3 mg | |||
Glutamic Acid | 0.6 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 5.4 g | 8.3% | Mid 40% | Average |
Saturated Fat | 2.8 g | 13.8% | Mid 40% | Average |
Monounsaturated Fat | 1.3 g | |||
Polyunsaturated Fat | 0.6 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 1 g | |||
Ash | 0.6 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 553 Calories from Fat 149
% Daily Value *
Total Fat 16.6 g 25.5%
Saturated Fat 8.5 g 42.5%
Trans Fat
Cholesterol 0 mg
Sodium 124.5 mg 5.2%
Total Carbohydrates 88.3 g 29.4%
Dietary Fiber 4.9 g19.6%
Sugars 6 g
Protein 9.3 g 18.6%
Vitamin A 0.1% Vitamin C 51.7%
Calcium 6.7% Iron 27.8%
*Based on a 2000 Calorie diet
Per Serving | Calories 244
Protein 4.6 g | Carbs 20.2 g | Fat 17.2 g
Per Serving | Calories 273
Protein 15.3 g | Carbs 15.8 g | Fat 19.2 g
Per Serving | Calories 86
Protein 9.1 g | Carbs 5.3 g | Fat 3.4 g
Per Serving | Calories 209
Protein 6.4 g | Carbs 20.8 g | Fat 11.4 g
Per Serving | Calories 159
Protein 6 g | Carbs 22.2 g | Fat 6 g
Per Serving | Calories 206
Protein 8.4 g | Carbs 19.4 g | Fat 10.4 g
Per Serving | Calories 144
Protein 8.8 g | Carbs 9.6 g | Fat 8 g
Per Serving | Calories 106
Protein 16.8 g | Carbs 1.96 g | Fat 3 g