Quinoa with Dried Cranberries Recipe
Quinoa with Dried Cranberries has a average-calorie, high-carb, average-fat and average-protein content. It is a good source of Iron, Vitamin C and Riboflavin.
The food contains 54.5g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and high 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 high sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 7.2 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 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 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 4.25 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 a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet.
Based on the composite nutritive standing Quinoa with Dried Cranberries has been given a composite ranking of 74, and in moderation.
Calorie Breakdown
| Calories from Protein | 9% | |
| Calories from Fat | 25% | |
| Calories from Carbs | 66% |
Why this is good for you
- Very high in Vitamin C
- Very high in Riboflavin
- Very low in Cholesterol
- High in Iron
- Very low in Sodium
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 125 IU | 2.5% | ||
| Vitamin C | 28 mg | 46.6% | ||
| Vitamin D | 1.2 IU | 0.3% | ||
| Vitamin E | 0.22 mg | 0.73% | ||
| Thiamin | 0.16 mg | 10.7% | ||
| Riboflavin | 1.5 mg | 86.9% | ||
| Niacin | 0.48 mg | 2.4% | ||
| Vitamin B6 | 0.07 mg | 3.4% | ||
| Folate | 16 mcg | 4% | ||
| Vitamin B12 | 0.01 mcg | 0.1% | ||
| Pantothenic Acid | 0.23 mg | 2.3% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 20 mg | 2% | ||
| Iron | 4.2 mg | 23.6% | ||
| Magnesium | 17.2 mg | 4.3% | ||
| Phosphorus | 412 mg | 41.2% | ||
| Potassium | 189 mg | 5.4% | ||
| Sodium | 42.3 mg | 1.8% | ||
| Zinc | 0.15 mg | 1% | ||
| Copper | 0.09 mg | 4.4% | ||
| Manganese | 0.35 mg | 17.3% | ||
| Selenium | 0.42 mcg | 0.6% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 54.5 g | 18.2% | ||
| Dietary Fiber | 4.5 g | 18% | ||
| Sugars | 22.9 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 7.2 g | 14.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 9.3 g | 14.3% | ||
| Saturated Fat | 1.9 g | 9.5% | ||
| Monounsaturated Fat | 3.8 g | |||
| Polyunsaturated Fat | 0.3 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 319 Calories from Fat 0
% Daily Value *
Total Fat 9.3 g 14.3%
Saturated Fat 1.9 g 9.5%
Trans Fat
Cholesterol 5.1 mg 1.7%
Sodium 42.3 mg 1.8%
Total Carbohydrates 54.5 g 18.2%
Dietary Fiber 4.5 g18%
Sugars 22.9 g
Protein 7.2 g 14.4%
Vitamin A 2.5% Vitamin C 46.6%
Calcium 2% Iron 23.6%
*Based on a 2000 Calorie diet
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