Spicy Lentil Rice has a high-calorie, high-carb, high-fat and high-protein content. It is a good source of Iron, Vitamin B6, Vitamin C and Folate.
The food contains 63.5g of carbs. The carbohydrate profile of the the food reveals it is high 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 13.4 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Moreover, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and average PUFA. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items.
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 gives a good yield of Iron at 5 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. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Spicy Lentil Rice has been given a composite ranking of 85, and on a regular basis.
Calories from Protein | 12% | |
Calories from Fat | 32% | |
Calories from Carbs | 56% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 161.6 IU | 3.2% | Mid 40% | Average |
Retinol | 0 mcg | |||
Vitamin C | 33.5 mg | 55.9% | Top 10% | Very High |
Vitamin D | 0 IU | |||
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 1.6 mg | 8.1% | Mid 40% | Average |
Vitamin B6 | 0.54 mg | 27% | Top 10% | Very High |
Folate | 62.2 mcg | 15.5% | Top 30% | High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.54 mg | 5.4% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 27 mg | 2.7% | Mid 40% | Average |
Iron | 2.7 mg | 15% | Top 10% | Very High |
Magnesium | 61.6 mg | 15.4% | Top 10% | Very High |
Phosphorus | 164.9 mg | 16.5% | Top 30% | High |
Potassium | 282.2 mg | 8.1% | Top 30% | High |
Sodium | 21.6 mg | 0.9% | Bottom 30% | Low |
Zinc | 1.6 mg | 10.8% | Top 30% | High |
Copper | 0.54 mg | 27% | Top 10% | Very High |
Manganese | 1.6 mg | 81.1% | Top 10% | Very High |
Selenium | 8.6 mcg | 12.4% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 34.3 g | 11.4% | Top 30% | High |
Dietary Fiber | 4.8 g | 19.2% | Top 10% | Very High |
Sugars | 1.9 g | |||
Glucose | 0.5 mg | |||
Fructose | 0.5 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 7.2 g | 14.5% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0.5 mg | |||
Leucine | 0.5 mg | |||
Lysine | 0.5 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.5 mg | |||
Tyrosine | 0 mg | |||
Valine | 0.5 mg | |||
Arginine | 0.5 mg | |||
Histidine | 0 mg | |||
Alanine | 0.5 mg | |||
Aspartic Acid | 0.5 mg | |||
Glutamic Acid | 1.1 mg | |||
Glycine | 0.5 mg | |||
Proline | 0 mg | |||
Serine | 0.5 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 8.6 g | 13.3% | Mid 40% | Average |
Saturated Fat | 2.6 g | 13.2% | Mid 40% | Average |
Monounsaturated Fat | 2.2 g | |||
Polyunsaturated Fat | 3.8 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.1 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 442 Calories from Fat 144
% Daily Value *
Total Fat 16 g 24.6%
Saturated Fat 4.9 g 24.5%
Trans Fat
Cholesterol 0 mg
Sodium 39.9 mg 1.7%
Total Carbohydrates 63.5 g 21.2%
Dietary Fiber 8.9 g35.6%
Sugars 3.6 g
Protein 13.4 g 26.8%
Vitamin A 6% Vitamin C 103.3%
Calcium 5% Iron 27.8%
*Based on a 2000 Calorie diet
Per Serving | Calories 277
Protein 5.7 g | Carbs 36.6 g | Fat 12 g
Per 100g | Calories 155
Protein 9 g | Carbs 22 g | Fat 4 g
Per Serving | Calories 105
Protein 6.9 g | Carbs 15.4 g | Fat 2.7 g
Per Serving | Calories 106
Protein 6.8 g | Carbs 19.5 g | Fat 0.48 g
Per Serving | Calories 143
Protein 7.4 g | Carbs 12.6 g | Fat 8.2 g
Per Serving | Calories 161
Protein 10.3 g | Carbs 16.1 g | Fat 5.8 g
Per Serving | Calories 184
Protein 10.5 g | Carbs 13 g | Fat 9.8 g
Per Serving | Calories 135
Protein 7.2 g | Carbs 8.3 g | Fat 8.1 g