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wheat & asparagus pilaf - Recipe and Nutrition Facts
88

wheat & asparagus pilaf Recipe

wheat & asparagus pilaf has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin C.

The food contains 41g 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 7.2 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 average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. 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 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.

Ideally consumed as a Main Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 88, for wheat & asparagus pilaf, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein11%
 Calories from Fat26%
 Calories from Carbs63%

Why this is good for you

  • Very high in Vitamin C
  • No Cholesterol
  • Low in Saturated Fat
  • Very high in Dietary Fiber

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A635 IU12.7%
Vitamin C20.8 mg34.7%
Vitamin D0 IU
Vitamin E0.72 mg2.4%
Thiamin0.07 mg4.6%
Riboflavin0.05 mg3.1%
Niacin0.46 mg2.3%
Vitamin B60.12 mg5.9%
Folate50.4 mcg12.6%
Vitamin B120 mcg
Pantothenic Acid0.11 mg1.1%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium76 mg7.6%
Iron3.1 mg17.1%
Magnesium11.6 mg2.9%
Phosphorus35 mg3.5%
Potassium163.3 mg4.7%
Sodium158.4 mg6.6%
Zinc0.26 mg1.7%
Copper0.1 mg4.9%
Manganese0.18 mg9%
Selenium1.3 mcg1.9%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate41 g13.7%
Dietary Fiber10.2 g40.8%
Sugars3.5 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein7.2 g14.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat7.6 g11.7%
Saturated Fat1 g5%
Monounsaturated Fat5 g
Polyunsaturated Fat1.1 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 248 Calories from Fat 0

% Daily Value *

Total Fat 7.6 g 11.7%

Saturated Fat 1 g 5%

Trans Fat

Cholesterol 0 mg

Sodium 158.4 mg 6.6%

Total Carbohydrates 41 g 13.7%

Dietary Fiber 10.2 g40.8%

Sugars 3.5 g

Protein 7.2 g 14.4%

Vitamin A 12.7% Vitamin C 34.7%

Calcium 7.6% Iron 17.1%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=148113 Embed Table:

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