Rice Kale Gratin Recipe
Rice Kale Gratin has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Calcium, Vitamin A, Vitamin B6, Vitamin C, Thiamin and Riboflavin.
The food contains 43.9g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 17.3 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. 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.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
It belongs to French cuisine. Ideally consumed as a Main Dish.
Based on the composite nutritive standing Rice Kale Gratin has been given a composite ranking of 86, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 21% | |
| Calories from Fat | 24% | |
| Calories from Carbs | 54% |
Why this is good for you
- Very high in Protein
- High in Vitamin B6
- Very high in Vitamin A
- Very high in Vitamin C
- High in Riboflavin
- High in Thiamin
Why this is bad for you
- High in Saturated Fat
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 30055 IU | 601.1% | ||
| Vitamin C | 107.5 mg | 179.1% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 2.4 mg | 7.9% | ||
| Thiamin | 0.34 mg | 22.9% | ||
| Riboflavin | 0.35 mg | 20.8% | ||
| Niacin | 3.3 mg | 16.4% | ||
| Vitamin B6 | 0.49 mg | 24.5% | ||
| Folate | 63.2 mcg | 15.8% | ||
| Vitamin B12 | 0.29 mcg | 4.9% | ||
| Pantothenic Acid | 0.72 mg | 7.2% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 436 mg | 43.6% | ||
| Iron | 3.3 mg | 18.4% | ||
| Magnesium | 94.4 mg | 23.6% | ||
| Phosphorus | 317 mg | 31.7% | ||
| Potassium | 719.5 mg | 20.6% | ||
| Sodium | 655.8 mg | 27.3% | ||
| Zinc | 2.2 mg | 14.4% | ||
| Copper | 0.48 mg | 23.8% | ||
| Manganese | 1.6 mg | 82.3% | ||
| Selenium | 21.6 mcg | 30.8% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 43.9 g | 14.6% | ||
| Dietary Fiber | 6.9 g | 27.6% | ||
| Sugars | 5.7 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 17.3 g | 34.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 8.8 g | 13.5% | ||
| Saturated Fat | 4.5 g | 22.5% | ||
| Monounsaturated Fat | 2.4 g | |||
| Polyunsaturated Fat | 1.2 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 311 Calories from Fat 0
% Daily Value *
Total Fat 8.8 g 13.5%
Saturated Fat 4.5 g 22.5%
Trans Fat
Cholesterol 22.5 mg 7.5%
Sodium 655.8 mg 27.3%
Total Carbohydrates 43.9 g 14.6%
Dietary Fiber 6.9 g27.6%
Sugars 5.7 g
Protein 17.3 g 34.6%
Vitamin A 601.1% Vitamin C 179.1%
Calcium 43.6% Iron 18.4%
*Based on a 2000 Calorie diet
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