Whole Grain Crostini With Beans and Greens has a high-calorie, high-carb, high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin C and Folate.
The food contains 61.9g 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 18.5 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 low 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 9 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 an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also very 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.
It belongs to Italian cuisine.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 96, for Whole Grain Crostini With Beans and Greens, and we advise that this food on a regular basis.
Calories from Protein | 16% | |
Calories from Fat | 32% | |
Calories from Carbs | 52% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 2.9 IU | 0.1% | Mid 40% | Average |
Retinol | 0 mcg | |||
Vitamin C | 9.9 mg | 16.5% | Top 30% | High |
Vitamin D | 0 IU | |||
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 1.2 mg | 5.8% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 98.5 mcg | 24.6% | Top 10% | Very High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.29 mg | 2.9% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 80.5 mg | 8.1% | Top 30% | High |
Iron | 2.6 mg | 14.5% | Top 10% | Very High |
Magnesium | 59.9 mg | 15% | Top 10% | Very High |
Phosphorus | 86.6 mg | 8.7% | Mid 40% | Average |
Potassium | 0.29 mg | 0.01% | Bottom 30% | Low |
Sodium | 114.2 mg | 4.8% | Mid 40% | Average |
Zinc | 0.87 mg | 5.8% | Mid 40% | Average |
Copper | 0.29 mg | 14.5% | Top 10% | Very High |
Manganese | 0.87 mg | 43.6% | Top 10% | Very High |
Selenium | 7.6 mcg | 10.8% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 18 g | 6% | Mid 40% | Average |
Dietary Fiber | 3.8 g | 15.1% | Top 10% | Very High |
Sugars | 1.4 g | |||
Glucose | 0.3 mg | |||
Fructose | 0.3 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 5.4 g | 10.8% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0.3 mg | |||
Isoleucine | 0.3 mg | |||
Leucine | 0.3 mg | |||
Lysine | 0.3 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.3 mg | |||
Tyrosine | 0 mg | |||
Valine | 0.3 mg | |||
Arginine | 0.3 mg | |||
Histidine | 0 mg | |||
Alanine | 0.3 mg | |||
Aspartic Acid | 0.6 mg | |||
Glutamic Acid | 0.9 mg | |||
Glycine | 0.3 mg | |||
Proline | 0.3 mg | |||
Serine | 0.3 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 4.9 g | 7.5% | Mid 40% | Average |
Saturated Fat | 0.73 g | 3.6% | Bottom 30% | Low |
Monounsaturated Fat | 3.2 g | |||
Polyunsaturated Fat | 0.6 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.7 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 450 Calories from Fat 150
% Daily Value *
Total Fat 16.7 g 25.7%
Saturated Fat 2.5 g 12.5%
Trans Fat
Cholesterol 0 mg
Sodium 392.7 mg 16.4%
Total Carbohydrates 61.9 g 20.6%
Dietary Fiber 13 g52%
Sugars 4.7 g
Protein 18.5 g 37%
Vitamin A 0.2% Vitamin C 56.7%
Calcium 27.7% Iron 50%
*Based on a 2000 Calorie diet
Per Serving | Calories 213
Protein 5.7 g | Carbs 21.6 g | Fat 11.4 g
Per Serving | Calories 188
Protein 6.1 g | Carbs 37.2 g | Fat 2.5 g
Per Serving | Calories 325
Protein 11.8 g | Carbs 39.1 g | Fat 14.5 g
Per Serving | Calories 134
Protein 5.8 g | Carbs 25.1 g | Fat 1.5 g
Per Serving | Calories 70
Protein 3.1 g | Carbs 5.8 g | Fat 4 g
Per Serving | Calories 21
Protein 0.95 g | Carbs 4.5 g | Fat 0.17 g
Per Serving | Calories 118
Protein 10.1 g | Carbs 5.3 g | Fat 6.4 g
Per Serving | Calories 283
Protein 7.4 g | Carbs 24.9 g | Fat 18 g