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Roasted squash and leeks - Recipe and Nutrition Facts
93

Roasted squash and leeks Recipe

Roasted squash and leeks has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin B6, Vitamin C and Thiamin.

The food contains 37.2g 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 3.2 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.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable 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.

Based on the composite nutritive standing Roasted squash and leeks has been given a composite ranking of 93, and on a regular basis.

Calorie Breakdown

 Calories from Protein6%
 Calories from Fat22%
 Calories from Carbs72%

Why this is good for you

  • High in Vitamin B6
  • Very high in Vitamin C
  • High in Thiamin
  • No Cholesterol
  • Low in Saturated Fat
  • Very high in Dietary Fiber

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A915 IU18.3%
Vitamin C26.6 mg44.3%
Vitamin D0 IU
Vitamin E0.56 mg1.9%
Thiamin0.37 mg24.6%
Riboflavin0.05 mg2.7%
Niacin2 mg10%
Vitamin B60.53 mg26.4%
Folate58.8 mcg14.7%
Vitamin B120 mcg
Pantothenic Acid1.1 mg11.1%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium121 mg12.1%
Iron2.9 mg16.1%
Magnesium100.4 mg25.1%
Phosphorus111 mg11.1%
Potassium980.3 mg28%
Sodium263.8 mg11%
Zinc0.44 mg2.9%
Copper0.24 mg11.9%
Manganese0.75 mg37.6%
Selenium2.3 mcg3.3%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate37.2 g12.4%
Dietary Fiber9.9 g39.6%
Sugars0 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein3.2 g6.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5 g7.7%
Saturated Fat0.7 g3.5%
Monounsaturated Fat3.3 g
Polyunsaturated Fat0.6 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 185 Calories from Fat 0

% Daily Value *

Total Fat 5 g 7.7%

Saturated Fat 0.7 g 3.5%

Trans Fat

Cholesterol 0 mg

Sodium 263.8 mg 11%

Total Carbohydrates 37.2 g 12.4%

Dietary Fiber 9.9 g39.6%

Sugars 0 g

Protein 3.2 g 6.4%

Vitamin A 18.3% Vitamin C 44.3%

Calcium 12.1% Iron 16.1%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=188536 Embed Table:

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