Roasted Red Onion Panzanella has a very high-calorie, average-carb, very high-fat and average-protein content. It is a good source of Folate.
The food contains 42.1g 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. With 7.4 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 very high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's high MUFA and average PUFA. It is also ranked in the top 10 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It has an average density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Italian cuisine.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 78, for Roasted Red Onion Panzanella, and we advise that this food in moderation.
Calories from Protein | 5% | |
Calories from Fat | 65% | |
Calories from Carbs | 30% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 66.5 IU | 1.3% | Mid 40% | Average |
Retinol | 0 mcg | |||
Vitamin C | 2.8 mg | 4.7% | Mid 40% | Average |
Vitamin D | 0 IU | |||
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 2.2 mg | 11.2% | Top 30% | High |
Vitamin B6 | 0 mg | |||
Folate | 85.5 mcg | 21.4% | Top 10% | Very High |
Folic Acid | 67.6 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 41.3 mg | 4.1% | Mid 40% | Average |
Iron | 1.7 mg | 9.3% | Top 30% | High |
Magnesium | 19.6 mg | 4.9% | Mid 40% | Average |
Phosphorus | 62 mg | 6.2% | Mid 40% | Average |
Potassium | 113.4 mg | 3.2% | Mid 40% | Average |
Sodium | 246.1 mg | 10.3% | Mid 40% | Average |
Zinc | 0.56 mg | 3.7% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.56 mg | 27.9% | Top 30% | High |
Selenium | 11.7 mcg | 16.8% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 23.5 g | 7.8% | Top 30% | High |
Dietary Fiber | 1.6 g | 6.3% | Mid 40% | Average |
Starch | 0 g | |||
Sugars | 1.5 g | |||
Sucrose | 0 mg | |||
Glucose | 1.1 mg | |||
Fructose | 1.1 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 4.1 g | 8.3% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0 mg | |||
Leucine | 0 mg | |||
Lysine | 0 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0 mg | |||
Tyrosine | 0 mg | |||
Valine | 0 mg | |||
Arginine | 0 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 0 mg | |||
Glutamic Acid | 1.1 mg | |||
Glycine | 0 mg | |||
Proline | 0.6 mg | |||
Serine | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 22.7 g | 34.9% | Top 30% | High |
Saturated Fat | 3.2 g | 15.9% | Mid 40% | Average |
Monounsaturated Fat | 15.1 g | |||
Polyunsaturated Fat | 3.4 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Water | 46.9 g | |||
Ash | 1.1 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 559 Calories from Fat 365
% Daily Value *
Total Fat 40.6 g 62.5%
Saturated Fat 5.7 g 28.5%
Trans Fat
Cholesterol 0 mg
Sodium 440.5 mg 18.4%
Total Carbohydrates 42.1 g 14%
Dietary Fiber 2.8 g11.2%
Sugars 2.6 g
Protein 7.4 g 14.8%
Vitamin A 2.4% Vitamin C 8.3%
Calcium 7.4% Iron 16.7%
*Based on a 2000 Calorie diet
Per Serving | Calories 76
Protein 1.4 g | Carbs 8.8 g | Fat 4.1 g
Per Serving | Calories 104
Protein 2.1 g | Carbs 21.3 g | Fat 1.8 g
Per Serving | Calories 119
Protein 0.89 g | Carbs 9 g | Fat 9.4 g
Per Serving | Calories 55
Protein 7.1 g | Carbs 3.4 g | Fat 1.7 g
Per Serving | Calories 308
Protein 3.7 g | Carbs 39.7 g | Fat 11.9 g
Per Serving | Calories 267
Protein 6.4 g | Carbs 27.6 g | Fat 12.9 g
Per Serving | Calories 219
Protein 14.4 g | Carbs 10.4 g | Fat 12.9 g
Per Serving | Calories 97
Protein 5 g | Carbs 9.4 g | Fat 4.5 g