Spinach, Pine Nut, and Feta Pie has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin C, Riboflavin and Folate.
The food contains 31g 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 19.7 gms of protein, it is high 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 average MUFA and average PUFA.
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. It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also high 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.
Based on the composite nutritive standing Spinach, Pine Nut, and Feta Pie has been given a composite ranking of 34, and in moderation.
Calories from Protein | 17% | |
Calories from Fat | 56% | |
Calories from Carbs | 27% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 2.6 IU | 0.1% | Mid 40% | Average |
Retinol | 65.7 mcg | |||
Vitamin C | 8.3 mg | 13.8% | Top 30% | High |
Vitamin D | 19.1 IU | 4.8% | Top 30% | High |
Thiamin | 0 mg | |||
Riboflavin | 0.43 mg | 25.6% | Top 10% | Very High |
Niacin | 1.7 mg | 8.7% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 92.2 mcg | 23% | Top 10% | Very High |
Folic Acid | 13.9 mcg | |||
Vitamin B12 | 0.43 mcg | 7.2% | Top 30% | High |
Pantothenic Acid | 0.43 mg | 4.3% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 176.1 mg | 17.6% | Top 10% | Very High |
Iron | 2.2 mg | 12.1% | Top 30% | High |
Magnesium | 52.2 mg | 13% | Top 10% | Very High |
Phosphorus | 199.1 mg | 19.9% | Top 30% | High |
Potassium | 263 mg | 7.5% | Top 30% | High |
Sodium | 385.9 mg | 16.1% | Top 30% | High |
Zinc | 1.7 mg | 11.6% | Top 30% | High |
Copper | 0 mg | |||
Manganese | 0.87 mg | 43.5% | Top 10% | Very High |
Selenium | 14.3 mcg | 20.5% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 13.5 g | 4.5% | Mid 40% | Average |
Dietary Fiber | 1.3 g | 5.4% | Mid 40% | Average |
Sugars | 1.5 g | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 8.6 g | 17.1% | Top 30% | High |
Tryptophan | 0 mg | |||
Threonine | 0.4 mg | |||
Isoleucine | 0.4 mg | |||
Leucine | 0.4 mg | |||
Lysine | 0.4 mg | |||
Methionine | 0.4 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.4 mg | |||
Tyrosine | 0.4 mg | |||
Valine | 0.4 mg | |||
Arginine | 0.4 mg | |||
Histidine | 0.4 mg | |||
Alanine | 0.4 mg | |||
Aspartic Acid | 0.9 mg | |||
Glutamic Acid | 1.7 mg | |||
Glycine | 0.4 mg | |||
Proline | 0.9 mg | |||
Serine | 0.4 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 12.7 g | 19.5% | Top 30% | High |
Saturated Fat | 4.6 g | 22.8% | Mid 40% | Average |
Monounsaturated Fat | 3.9 g | |||
Polyunsaturated Fat | 3 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 2.6 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 458 Calories from Fat 263
% Daily Value *
Total Fat 29.2 g 44.9%
Saturated Fat 10.5 g 52.5%
Trans Fat
Cholesterol 199.5 mg 66.5%
Sodium 887.6 mg 37%
Total Carbohydrates 31 g 10.3%
Dietary Fiber 3.1 g12.4%
Sugars 3.4 g
Protein 19.7 g 39.4%
Vitamin A 0.1% Vitamin C 31.7%
Calcium 40.5% Iron 27.8%
*Based on a 2000 Calorie diet
Per Serving | Calories 193
Protein 6.5 g | Carbs 27 g | Fat 7.4 g
Per Serving | Calories 131
Protein 5.5 g | Carbs 4.3 g | Fat 11 g
Per Serving | Calories 476
Protein 13.1 g | Carbs 10 g | Fat 45.3 g
Per Serving | Calories 246
Protein 4.9 g | Carbs 23.1 g | Fat 14.5 g