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Quinoa with chickpeas and veggies - Recipe and Nutrition Facts
85

Quinoa with chickpeas and veggies Recipe

Quinoa with chickpeas and veggies has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin C.

The food contains 33.7g of carbs. The carbohydrate profile of the the food reveals it is average 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 7.5 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. 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 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 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.

Based on the composite nutritive standing Quinoa with chickpeas and veggies has been given a composite ranking of 85, and on a regular basis.

Calorie Breakdown

 Calories from Protein14%
 Calories from Fat23%
 Calories from Carbs63%

Why this is good for you

  • Very high in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A460 IU9.2%
Vitamin C37.6 mg62.6%
Vitamin D0 IU
Vitamin E0.96 mg3.2%
Thiamin0.06 mg4%
Riboflavin0.06 mg3.7%
Niacin0.64 mg3.2%
Vitamin B60.32 mg15.8%
Folate38.4 mcg9.6%
Vitamin B120 mcg
Pantothenic Acid0.37 mg3.7%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium48 mg4.8%
Iron3 mg16.8%
Magnesium26.4 mg6.6%
Phosphorus64 mg6.4%
Potassium240.9 mg6.9%
Sodium128.6 mg5.4%
Zinc0.65 mg4.3%
Copper0.13 mg6.4%
Manganese0.37 mg18.4%
Selenium1.4 mcg2%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate33.7 g11.2%
Dietary Fiber4.2 g16.8%
Sugars1 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein7.5 g15%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5.6 g8.6%
Saturated Fat0.5 g2.5%
Monounsaturated Fat2.5 g
Polyunsaturated Fat0.6 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 210 Calories from Fat 0

% Daily Value *

Total Fat 5.6 g 8.6%

Saturated Fat 0.5 g 2.5%

Trans Fat

Cholesterol 0 mg

Sodium 128.6 mg 5.4%

Total Carbohydrates 33.7 g 11.2%

Dietary Fiber 4.2 g16.8%

Sugars 1 g

Protein 7.5 g 15%

Vitamin A 9.2% Vitamin C 62.6%

Calcium 4.8% Iron 16.8%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=680100 Embed Table:

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