Quinoa with vegetables (about 1 1/2 cups/serving) Recipe
Quinoa with vegetables (about 1 1/2 cups/serving) has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Iron, Vitamin A, Vitamin C and Riboflavin.
The food contains 36.4g 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 7.1 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. 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 4.23 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 a low density of Sodium, thus making it suitable for a low-sodium diet.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 89, for Quinoa with vegetables (about 1 1/2 cups/serving), and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 11% | |
| Calories from Fat | 34% | |
| Calories from Carbs | 56% |
Why this is good for you
- Very high in Vitamin A
- Very high in Vitamin C
- Very high in Riboflavin
- No Cholesterol
- Low in Saturated Fat
- High in Iron
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 3455 IU | 69.1% | ||
| Vitamin C | 39.4 mg | 65.7% | ||
| Vitamin D | 8.8 IU | 2.2% | ||
| Vitamin E | 1.2 mg | 3.9% | ||
| Thiamin | 0.05 mg | 3.2% | ||
| Riboflavin | 1.5 mg | 89.6% | ||
| Niacin | 0.78 mg | 3.9% | ||
| Vitamin B6 | 0.12 mg | 6.2% | ||
| Folate | 23.2 mcg | 5.8% | ||
| Vitamin B12 | 0.01 mcg | 0.1% | ||
| Pantothenic Acid | 0.26 mg | 2.6% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 21 mg | 2.1% | ||
| Iron | 4.2 mg | 23.5% | ||
| Magnesium | 12.8 mg | 3.2% | ||
| Phosphorus | 421 mg | 42.1% | ||
| Potassium | 188.6 mg | 5.4% | ||
| Sodium | 19.5 mg | 0.8% | ||
| Zinc | 0.21 mg | 1.4% | ||
| Copper | 0.09 mg | 4.3% | ||
| Manganese | 0.15 mg | 7.4% | ||
| Selenium | 1.4 mcg | 2% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 36.4 g | 12.1% | ||
| Dietary Fiber | 4.6 g | 18.4% | ||
| Sugars | 4 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 7.1 g | 14.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 9.8 g | 15.1% | ||
| Saturated Fat | 0.9 g | 4.5% | ||
| Monounsaturated Fat | 5 g | |||
| Polyunsaturated Fat | 0.7 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 257 Calories from Fat 0
% Daily Value *
Total Fat 9.8 g 15.1%
Saturated Fat 0.9 g 4.5%
Trans Fat
Cholesterol 0 mg
Sodium 19.5 mg 0.8%
Total Carbohydrates 36.4 g 12.1%
Dietary Fiber 4.6 g18.4%
Sugars 4 g
Protein 7.1 g 14.2%
Vitamin A 69.1% Vitamin C 65.7%
Calcium 2.1% Iron 23.5%
*Based on a 2000 Calorie diet
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