Tuscan White Bean and Greens Panini Recipe
Tuscan White Bean and Greens Panini has a very high-calorie, very high-carb, very high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C, Thiamin, Riboflavin, Niacin and Folate.
The food contains 125g of carbs. The carbohydrate profile of the the food reveals it is very 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. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 38.2 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its very 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.
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 14 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 very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Italian cuisine.
Based on the composite nutritive standing Tuscan White Bean and Greens Panini has been given a composite ranking of 90, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 16% | |
| Calories from Fat | 31% | |
| Calories from Carbs | 53% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- Very high in Niacin
- Very high in Vitamin C
- Very high in Riboflavin
- Very high in Thiamin
Why this is bad for you
- Very high in Saturated Fat
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1.9 IU | 0% | Mid 40% | Average |
| Retinol | 3.8 mcg | |||
| Vitamin C | 10.3 mg | 17.2% | Top 30% | High |
| Vitamin D | 0.87 IU | 0.22% | Mid 40% | Average |
| Thiamin | 0.15 mg | 9.7% | Top 30% | High |
| Riboflavin | 0.15 mg | 8.5% | Top 30% | High |
| Niacin | 1 mg | 5.1% | Mid 40% | Average |
| Vitamin B6 | 0.15 mg | 7.3% | Top 30% | High |
| Folate | 80.7 mcg | 20.2% | Top 10% | Very High |
| Folic Acid | 21.8 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.15 mg | 1.5% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 111.8 mg | 11.2% | Top 30% | High |
| Iron | 2 mg | 11.3% | Top 30% | High |
| Magnesium | 28.9 mg | 7.2% | Top 30% | High |
| Phosphorus | 89.6 mg | 9% | Mid 40% | Average |
| Potassium | 0.15 mg | 0% | Bottom 30% | Low |
| Sodium | 171.5 mg | 7.1% | Mid 40% | Average |
| Zinc | 0.73 mg | 4.8% | Mid 40% | Average |
| Copper | 0.15 mg | 7.3% | Top 10% | Very High |
| Manganese | 0.29 mg | 14.5% | Top 30% | High |
| Selenium | 6.4 mcg | 9.1% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 18.1 g | 6% | Mid 40% | Average |
| Dietary Fiber | 2.7 g | 10.9% | Top 30% | High |
| Sugars | 0.2 g | |||
| Glucose | 0.1 mg | |||
| Fructose | 0 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 5.5 g | 11.1% | Mid 40% | Average |
| Tryptophan | 0 mg | |||
| Threonine | 0.1 mg | |||
| Isoleucine | 0.3 mg | |||
| Leucine | 0.3 mg | |||
| Lysine | 0.3 mg | |||
| Methionine | 0.1 mg | |||
| Cystine | 0.1 mg | |||
| Phenylalanine | 0.3 mg | |||
| Tyrosine | 0.1 mg | |||
| Valine | 0.3 mg | |||
| Arginine | 0.3 mg | |||
| Histidine | 0.1 mg | |||
| Alanine | 0.1 mg | |||
| Aspartic Acid | 0.4 mg | |||
| Glutamic Acid | 1.3 mg | |||
| Glycine | 0.1 mg | |||
| Proline | 0 mg | |||
| Serine | 0.3 mg | |||
| Hydroxyproline | 0 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 4.8 g | 7.4% | Mid 40% | Average |
| Saturated Fat | 1.3 g | 6.4% | Mid 40% | Average |
| Monounsaturated Fat | 2.6 g | |||
| Polyunsaturated Fat | 0.6 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 1.3 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 939 Calories from Fat 297
% Daily Value *
Total Fat 33 g 50.8%
Saturated Fat 8.8 g 44%
Trans Fat
Cholesterol 29.4 mg 9.8%
Sodium 1181.7 mg 49.2%
Total Carbohydrates 125 g 41.7%
Dietary Fiber 18.7 g74.8%
Sugars 1.5 g
Protein 38.2 g 76.4%
Vitamin A 0.3% Vitamin C 118.3%
Calcium 77% Iron 77.8%
*Based on a 2000 Calorie diet
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