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Whole Wheat , Quinoa and Tomato Buns - Recipe and Nutrition Facts
91

Whole Wheat, Quinoa and Tomato Buns Recipe

Whole Wheat, Quinoa and Tomato Buns has a average-calorie, high-carb, average-fat and high-protein content. It is a good source of Vitamin B6, Vitamin B12, Vitamin C, Thiamin, Riboflavin, Niacin and Folate.

The food contains 57.4g 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 11.5 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 average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low 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 a good source of Vitamin B6 and Vitamin B12.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. Besides other nutrients, it is average 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 very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 91, for Whole Wheat, Quinoa and Tomato Buns, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein15%
 Calories from Fat10%
 Calories from Carbs75%

Why this is good for you

  • High in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • High in Vitamin C
  • Very high in Riboflavin
  • Very high in Thiamin

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A785 IU15.7%
Vitamin C13.9 mg23.2%
Vitamin D0 IU
Vitamin E0.92 mg3.1%
Thiamin2.7 mg183%
Riboflavin2.8 mg163%
Niacin18.2 mg90.8%
Vitamin B62.6 mg131.6%
Folate119.2 mcg29.8%
Vitamin B122 mcg33.3%
Pantothenic Acid0.91 mg9.1%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium26 mg2.6%
Iron3.3 mg18.5%
Magnesium76 mg19%
Phosphorus273 mg27.3%
Potassium377.3 mg10.8%
Sodium139.8 mg5.8%
Zinc2.3 mg15.5%
Copper0.33 mg16.3%
Manganese1.9 mg94.7%
Selenium43 mcg61.4%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate57.4 g19.1%
Dietary Fiber7.9 g31.6%
Sugars4.7 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein11.5 g23%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat3.5 g5.4%
Saturated Fat0.5 g2.5%
Monounsaturated Fat1.4 g
Polyunsaturated Fat0.6 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 293 Calories from Fat 0

% Daily Value *

Total Fat 3.5 g 5.4%

Saturated Fat 0.5 g 2.5%

Trans Fat

Cholesterol 0 mg

Sodium 139.8 mg 5.8%

Total Carbohydrates 57.4 g 19.1%

Dietary Fiber 7.9 g31.6%

Sugars 4.7 g

Protein 11.5 g 23%

Vitamin A 15.7% Vitamin C 23.2%

Calcium 2.6% Iron 18.5%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=323764 Embed Table:

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