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Pumpkin Breakfast Quinoa - Recipe and Nutrition Facts
92

Pumpkin Breakfast Quinoa Recipe

Pumpkin Breakfast Quinoa has a average-calorie, high-carb, average-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin A and Riboflavin.

The food contains 52g 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 average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 11.5 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 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 gives a good yield of Iron at 5.2 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. 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.

Ideally consumed as a Breakfast.

Based on the composite nutritive standing Pumpkin Breakfast Quinoa has been given a composite ranking of 92, and on a regular basis.

Calorie Breakdown

 Calories from Protein15%
 Calories from Fat16%
 Calories from Carbs69%

Why this is good for you

  • High in Protein
  • Very high in Vitamin A
  • High in Vitamin E
  • Very high in Riboflavin
  • No Cholesterol
  • Very low in Saturated Fat

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A9945 IU198.9%
Vitamin C8.2 mg13.6%
Vitamin D50.4 IU12.6%
Vitamin E5.9 mg19.6%
Thiamin0.04 mg2.8%
Riboflavin1.6 mg92.6%
Niacin0.56 mg2.8%
Vitamin B60.38 mg19.1%
Folate18.8 mcg4.7%
Vitamin B120 mcg
Pantothenic Acid0.4 mg4%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium250 mg25%
Iron5.2 mg28.9%
Magnesium40.4 mg10.1%
Phosphorus440 mg44%
Potassium458 mg13.1%
Sodium151.6 mg6.3%
Zinc0.38 mg2.5%
Copper0.17 mg8.5%
Manganese0.31 mg15.6%
Selenium0.91 mcg1.3%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate52 g17.3%
Dietary Fiber6.8 g27.2%
Sugars12.7 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein11.5 g23%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5.2 g8%
Saturated Fat0.3 g1.5%
Monounsaturated Fat0.1 g
Polyunsaturated Fat0.1 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 289 Calories from Fat 0

% Daily Value *

Total Fat 5.2 g 8%

Saturated Fat 0.3 g 1.5%

Trans Fat

Cholesterol 0 mg

Sodium 151.6 mg 6.3%

Total Carbohydrates 52 g 17.3%

Dietary Fiber 6.8 g27.2%

Sugars 12.7 g

Protein 11.5 g 23%

Vitamin A 198.9% Vitamin C 13.6%

Calcium 25% Iron 28.9%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2410007 Embed Table:

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