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Pumpkin and Goat's Cheese Risotto - Recipe and Nutrition Facts
70

Pumpkin and Goat's Cheese Risotto Recipe

Pumpkin and Goat's Cheese Risotto has a very high-calorie, very high-carb, high-fat and high-protein content. It is a good source of Iron, Vitamin C, Thiamin, Niacin and Folate.

The food contains 94.9g of carbs. The carbohydrate profile of the the food reveals it is very 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. With 12.9 gms of protein, it is high 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 6 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 an average density of Sodium, it is suitable if you are aiming for a healthy, 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 Italian cuisine. Ideally consumed as a Main Dish.

Based on the composite nutritive standing Pumpkin and Goat's Cheese Risotto has been given a composite ranking of 70, and in moderation.

Calorie Breakdown

 Calories from Protein8%
 Calories from Fat35%
 Calories from Carbs58%

Why this is good for you

  • High in Protein
  • High in Niacin
  • High in Vitamin C
  • Very high in Thiamin
  • Very high in Iron
  • Very high in Folate

Why this is bad for you

  • Very high in Saturated Fat

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A2.9 IU0.1%Mid 40%Average
Retinol40 mcg
Vitamin C4.5 mg7.5%Mid 40%Average
Vitamin D2.9 IU0.7%Mid 40%Average
Thiamin0.26 mg17.5%Top 10%Very High
Riboflavin0 mg
Niacin1.3 mg6.6%Mid 40%Average
Vitamin B60 mg
Folate68.9 mcg17.2%Top 10%Very High
Folic Acid59.2 mcg
Vitamin B120 mcg
Pantothenic Acid0.53 mg5.3%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium30.3 mg3%Mid 40%Average
Iron1.6 mg8.8%Top 30%High
Magnesium15 mg3.8%Mid 40%Average
Phosphorus69.2 mg6.9%Mid 40%Average
Potassium188.7 mg5.4%Mid 40%Average
Sodium45.1 mg1.9%Bottom 30%Low
Zinc0.53 mg3.5%Mid 40%Average
Copper0.26 mg13.2%Top 10%Very High
Manganese0.26 mg13.2%Top 30%High
Selenium4.5 mcg6.4%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate25 g8.3%Top 30%High
Dietary Fiber1.1 g4.2%Mid 40%Average
Sugars1.1 g
Glucose0.3 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein3.4 g6.8%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0.3 mg
Leucine0.3 mg
Lysine0.3 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.3 mg
Tyrosine0 mg
Valine0.3 mg
Arginine0.3 mg
Histidine0 mg
Alanine0.3 mg
Aspartic Acid0.3 mg
Glutamic Acid0.5 mg
Glycine0 mg
Proline0.3 mg
Serine0.3 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat6.7 g10.3%Mid 40%Average
Saturated Fat2.9 g14.7%Mid 40%Average
Monounsaturated Fat2.9 g
Polyunsaturated Fat0.5 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol1.6 g
Ash0.8 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 702 Calories from Fat 228

% Daily Value *

Total Fat 25.4 g 39.1%

Saturated Fat 11.2 g 56%

Trans Fat

Cholesterol 38.7 mg 12.9%

Sodium 171.4 mg 7.1%

Total Carbohydrates 94.9 g 31.6%

Dietary Fiber 4 g16%

Sugars 4.3 g

Protein 12.9 g 25.8%

Vitamin A 0.2% Vitamin C 28.3%

Calcium 11.5% Iron 33.3%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/pumpkin-and-goats-cheese-risotto-69408 Embed Table:

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