Butternut squash stuffed with sausage, pine nuts, and onions Recipe
Butternut squash stuffed with sausage, pine nuts, and onions has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Vitamin A and Riboflavin.
The food contains 27.3g 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 11.7 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 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.
Based on the composite nutritive standing Butternut squash stuffed with sausage, pine nuts, and onions has been given a composite ranking of 68, and in moderation.
Calorie Breakdown
| Calories from Protein | 21% | |
| Calories from Fat | 30% | |
| Calories from Carbs | 49% |
Why this is good for you
- High in Protein
- Very high in Vitamin A
- Very high in Riboflavin
- Low in Saturated Fat
Why this is bad for you
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1850 IU | 37% | ||
| Vitamin C | 8.5 mg | 14.2% | ||
| Vitamin D | 13.2 IU | 3.3% | ||
| Vitamin E | 0.28 mg | 0.93% | ||
| Thiamin | 0.08 mg | 5.1% | ||
| Riboflavin | 0.82 mg | 48.5% | ||
| Niacin | 1.3 mg | 6.3% | ||
| Vitamin B6 | 0.12 mg | 5.8% | ||
| Folate | 19.2 mcg | 4.8% | ||
| Vitamin B12 | 0.01 mcg | 0.1% | ||
| Pantothenic Acid | 0.44 mg | 4.4% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 37 mg | 3.7% | ||
| Iron | 3.4 mg | 18.9% | ||
| Magnesium | 25.6 mg | 6.4% | ||
| Phosphorus | 259 mg | 25.9% | ||
| Potassium | 250.9 mg | 7.2% | ||
| Sodium | 731.9 mg | 30.5% | ||
| Zinc | 0.5 mg | 3.3% | ||
| Copper | 0.17 mg | 8.3% | ||
| Manganese | 0.6 mg | 29.8% | ||
| Selenium | 2 mcg | 2.9% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 27.3 g | 9.1% | ||
| Dietary Fiber | 3.8 g | 15.2% | ||
| Sugars | 2 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 11.7 g | 23.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 7.3 g | 11.2% | ||
| Saturated Fat | 1 g | 5% | ||
| Monounsaturated Fat | 0.8 g | |||
| Polyunsaturated Fat | 1.6 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 213 Calories from Fat 0
% Daily Value *
Total Fat 7.3 g 11.2%
Saturated Fat 1 g 5%
Trans Fat
Cholesterol 25 mg 8.3%
Sodium 731.9 mg 30.5%
Total Carbohydrates 27.3 g 9.1%
Dietary Fiber 3.8 g15.2%
Sugars 2 g
Protein 11.7 g 23.4%
Vitamin A 37% Vitamin C 14.2%
Calcium 3.7% Iron 18.9%
*Based on a 2000 Calorie diet
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