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Spanish Rice (with Quinoa instead) - Recipe and Nutrition Facts
86

Spanish Rice (with Quinoa instead) Recipe

Spanish Rice (with Quinoa instead) has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Iron, Vitamin A and Riboflavin.

The food contains 36.7g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 7.6 gms of protein, it is average 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 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 gives a good yield of Iron at 4.99 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. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet.

It belongs to Spanish cuisine. Ideally consumed as a Main Dish.

Based on the composite nutritive standing Spanish Rice (with Quinoa instead) has been given a composite ranking of 86, and on a regular basis.

Calorie Breakdown

 Calories from Protein11%
 Calories from Fat34%
 Calories from Carbs55%

Why this is good for you

  • High in Vitamin A
  • Very high in Riboflavin
  • Very low in Cholesterol
  • High in Iron
  • Very low in Sodium

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1025 IU20.5%
Vitamin C6.2 mg10.4%
Vitamin D0 IU
Vitamin E0.9 mg3%
Thiamin0.02 mg1.5%
Riboflavin1.5 mg89.5%
Niacin3 mg14.9%
Vitamin B60.12 mg5.9%
Folate10.8 mcg2.7%
Vitamin B120.25 mcg4.2%
Pantothenic Acid0.07 mg0.7%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium42 mg4.2%
Iron5 mg27.7%
Magnesium8 mg2%
Phosphorus479 mg47.9%
Potassium280.8 mg8%
Sodium1 mg0%
Zinc0.35 mg2.3%
Copper0.15 mg7.3%
Manganese0.32 mg16%
Selenium3.1 mcg4.4%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate36.7 g12.2%
Dietary Fiber4.6 g18.4%
Sugars4.9 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein7.6 g15.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat10.1 g15.5%
Saturated Fat1.4 g7%
Monounsaturated Fat5.6 g
Polyunsaturated Fat1 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 263 Calories from Fat 0

% Daily Value *

Total Fat 10.1 g 15.5%

Saturated Fat 1.4 g 7%

Trans Fat

Cholesterol 2.5 mg 0.8%

Sodium 1 mg 0%

Total Carbohydrates 36.7 g 12.2%

Dietary Fiber 4.6 g18.4%

Sugars 4.9 g

Protein 7.6 g 15.2%

Vitamin A 20.5% Vitamin C 10.4%

Calcium 4.2% Iron 27.7%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1472281 Embed Table:

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