Spaghetti Squash Vegetable Medley Recipe
Spaghetti Squash Vegetable Medley has a high-calorie, average-carb, high-fat and average-protein content. It is a good source of Calcium, Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Folate.
The food contains 36g 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 average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 10 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 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. 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 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 average in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also high in Vitamin E, it is qualifies as good food source.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Spaghetti Squash Vegetable Medley has been given a composite ranking of 91, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 9% | |
| Calories from Fat | 58% | |
| Calories from Carbs | 33% |
Why this is good for you
- High in Vitamin B6
- Very high in Vitamin A
- Very high in Vitamin C
- Very high in Vitamin E
- Low in Cholesterol
- Very high in Dietary Fiber
Why this is bad for you
- High in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 8405 IU | 168.1% | ||
| Vitamin C | 98.7 mg | 164.5% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 6.1 mg | 20.5% | ||
| Thiamin | 0.24 mg | 15.7% | ||
| Riboflavin | 0.26 mg | 15% | ||
| Niacin | 3.7 mg | 18.5% | ||
| Vitamin B6 | 0.58 mg | 29.1% | ||
| Folate | 107.2 mcg | 26.8% | ||
| Vitamin B12 | 0.17 mcg | 2.9% | ||
| Pantothenic Acid | 1.9 mg | 18.6% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 273 mg | 27.3% | ||
| Iron | 2.3 mg | 12.6% | ||
| Magnesium | 72 mg | 18% | ||
| Phosphorus | 216 mg | 21.6% | ||
| Potassium | 901.5 mg | 25.8% | ||
| Sodium | 478.4 mg | 19.9% | ||
| Zinc | 1.5 mg | 10.2% | ||
| Copper | 0.2 mg | 10.1% | ||
| Manganese | 0.68 mg | 33.8% | ||
| Selenium | 6.9 mcg | 9.8% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 36 g | 12% | ||
| Dietary Fiber | 9.2 g | 36.8% | ||
| Sugars | 10.3 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 10 g | 20% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 28.5 g | 43.8% | ||
| Saturated Fat | 5.5 g | 27.5% | ||
| Monounsaturated Fat | 13.4 g | |||
| Polyunsaturated Fat | 8 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 414 Calories from Fat 0
% Daily Value *
Total Fat 28.5 g 43.8%
Saturated Fat 5.5 g 27.5%
Trans Fat
Cholesterol 7.9 mg 2.6%
Sodium 478.4 mg 19.9%
Total Carbohydrates 36 g 12%
Dietary Fiber 9.2 g36.8%
Sugars 10.3 g
Protein 10 g 20%
Vitamin A 168.1% Vitamin C 164.5%
Calcium 27.3% Iron 12.6%
*Based on a 2000 Calorie diet
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