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Zucchini and Black Bean Quinoa Skillet - Recipe and Nutrition Facts
66

Zucchini and Black Bean Quinoa Skillet Recipe

Zucchini and Black Bean Quinoa Skillet has a very high-calorie, high-carb, high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin A and Riboflavin.

The food contains 67.6g 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 25.4 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.

Moreover, the high fat content makes it unsuitable if you're on a low-fat diet plan. 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 gives a good yield of Iron at 8.1 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. 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 an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Based on the composite nutritive standing Zucchini and Black Bean Quinoa Skillet has been given a composite ranking of 66, and in moderation.

Calorie Breakdown

 Calories from Protein19%
 Calories from Fat31%
 Calories from Carbs50%

Why this is good for you

  • Very high in Protein
  • High in Vitamin A
  • Very high in Riboflavin
  • Very high in Dietary Fiber
  • Very high in Calcium
  • Very high in Iron

Why this is bad for you

  • Very high in Saturated Fat
  • Very high in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1050 IU21%
Vitamin C4 mg6.7%
Vitamin D5.2 IU1.3%
Vitamin E0.2 mg0.67%
Thiamin0.03 mg2.2%
Riboflavin2.3 mg138%
Niacin0.24 mg1.2%
Vitamin B60.09 mg4.3%
Folate15.2 mcg3.8%
Vitamin B120.35 mcg5.9%
Pantothenic Acid0.24 mg2.4%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium364 mg36.4%
Iron8.1 mg45%
Magnesium22 mg5.5%
Phosphorus824 mg82.4%
Potassium161.4 mg4.6%
Sodium756.3 mg31.5%
Zinc1.4 mg9.4%
Copper0.06 mg2.8%
Manganese0.11 mg5.4%
Selenium6.2 mcg8.8%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate67.6 g22.5%
Dietary Fiber9.9 g39.6%
Sugars6.8 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein25.4 g50.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat18.6 g28.6%
Saturated Fat8.9 g44.5%
Monounsaturated Fat4 g
Polyunsaturated Fat0.4 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 522 Calories from Fat 0

% Daily Value *

Total Fat 18.6 g 28.6%

Saturated Fat 8.9 g 44.5%

Trans Fat

Cholesterol 44.5 mg 14.8%

Sodium 756.3 mg 31.5%

Total Carbohydrates 67.6 g 22.5%

Dietary Fiber 9.9 g39.6%

Sugars 6.8 g

Protein 25.4 g 50.8%

Vitamin A 21% Vitamin C 6.7%

Calcium 36.4% Iron 45%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2305904 Embed Table:

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