Winter Vegetable and Bean Soup With Pesto has a high-calorie, high-carb, average-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C and Folate.
The food contains 60.8g of carbs. The carbohydrate profile of the the food reveals it is high in complex carbs and average 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 17.1 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 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 7 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 an average density of Sodium, thus making it suitable 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.
It belongs to Italian cuisine.
Based on the composite nutritive standing Winter Vegetable and Bean Soup With Pesto has been given a composite ranking of 96, and on a regular basis.
Calories from Protein | 17% | |
Calories from Fat | 22% | |
Calories from Carbs | 61% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 2.1 IU | 0% | Mid 40% | Average |
Retinol | 3.7 mcg | |||
Vitamin C | 8.4 mg | 14.1% | Top 30% | High |
Vitamin D | 0.26 IU | 0.07% | Mid 40% | Average |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.79 mg | 4% | Mid 40% | Average |
Vitamin B6 | 0.26 mg | 13.2% | Top 30% | High |
Folate | 54.6 mcg | 13.7% | Top 30% | High |
Folic Acid | 12.1 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.26 mg | 2.6% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 77 mg | 7.7% | Top 30% | High |
Iron | 1.8 mg | 10.3% | Top 30% | High |
Magnesium | 35.6 mg | 8.9% | Top 30% | High |
Phosphorus | 74.4 mg | 7.4% | Mid 40% | Average |
Potassium | 0.26 mg | 0.01% | Bottom 30% | Low |
Sodium | 37.2 mg | 1.5% | Bottom 30% | Low |
Zinc | 0.53 mg | 3.5% | Mid 40% | Average |
Copper | 0.26 mg | 13.2% | Top 10% | Very High |
Manganese | 0.53 mg | 26.4% | Top 30% | High |
Selenium | 4.5 mcg | 6.4% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 16 g | 5.3% | Mid 40% | Average |
Dietary Fiber | 2.8 g | 11.1% | Top 30% | High |
Sugars | 1.7 g | |||
Glucose | 0.3 mg | |||
Fructose | 0.3 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 4.5 g | 9% | 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 | 0.3 mg | |||
Valine | 0.3 mg | |||
Arginine | 0.3 mg | |||
Histidine | 0 mg | |||
Alanine | 0.3 mg | |||
Aspartic Acid | 0.5 mg | |||
Glutamic Acid | 0.8 mg | |||
Glycine | 0.3 mg | |||
Proline | 0 mg | |||
Serine | 0.3 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 2.6 g | 4% | Bottom 30% | Low |
Saturated Fat | 0.58 g | 2.9% | Bottom 30% | Low |
Monounsaturated Fat | 1.6 g | |||
Polyunsaturated Fat | 0.3 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.1 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 389 Calories from Fat 88
% Daily Value *
Total Fat 9.8 g 15.1%
Saturated Fat 2.2 g 11%
Trans Fat
Cholesterol 5.5 mg 1.8%
Sodium 140.9 mg 5.9%
Total Carbohydrates 60.8 g 20.3%
Dietary Fiber 10.5 g42%
Sugars 6.5 g
Protein 17.1 g 34.2%
Vitamin A 0.2% Vitamin C 53.3%
Calcium 29.2% Iron 38.9%
*Based on a 2000 Calorie diet
Per Serving | Calories 111
Protein 5.3 g | Carbs 17.6 g | Fat 2.8 g
Per Serving | Calories 135
Protein 5.8 g | Carbs 21.3 g | Fat 3.3 g
Per Serving | Calories 44
Protein 1.7 g | Carbs 7.3 g | Fat 0.97 g
Per Serving | Calories 48
Protein 1.7 g | Carbs 8.1 g | Fat 1.4 g
Per Serving | Calories 63
Protein 3.5 g | Carbs 11.8 g | Fat 0.67 g
Per Serving | Calories 213
Protein 14 g | Carbs 26.9 g | Fat 5.6 g
Per Serving | Calories 178
Protein 11.5 g | Carbs 6.3 g | Fat 12 g
Per Serving | Calories 115
Protein 3.1 g | Carbs 17.6 g | Fat 3.9 g