Christmas Limas and 3 Pepper Melange Recipe

Christmas Limas and 3 Pepper Melange has a average-calorie, average-carb, low-fat and high-protein content. It is a good source of Iron, Vitamin B6, Vitamin C and Folate.

The food contains 43g 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 12.5 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the low fat content makes it suitable if you're on a low-fat diet plan. 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 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 4.01 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 a low density of Sodium, it is suitable if you are aiming for a healthy, 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 an average 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 94, for Christmas Limas and 3 Pepper Melange, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein22%
 Calories from Fat3%
 Calories from Carbs75%

Why this is good for you

  • High in Protein
  • High in Vitamin B6
  • Very high in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat
  • Very high in Dietary Fiber

Why this is bad for you

Vitamin Analysis

Vitamin A495 IU9.9%
Vitamin C155.9 mg259.8%
Vitamin D0 IU
Vitamin E0.94 mg3.1%
Thiamin0.29 mg19.4%
Riboflavin0.14 mg8.4%
Niacin1.9 mg9.7%
Vitamin B60.43 mg21.5%
Folate235.6 mcg58.9%
Vitamin B120 mcg
Pantothenic Acid0.99 mg9.9%

Mineral Analysis

Calcium58 mg5.8%
Iron4 mg22.3%
Magnesium92 mg23%
Phosphorus218 mg21.8%
Potassium841.5 mg24%
Sodium7.7 mg0.3%
Zinc1.7 mg11.5%
Copper0.41 mg20.3%
Manganese1 mg50.5%
Selenium7.2 mcg10.3%

Carbohydrate Analysis

Total Carbohydrate43 g14.3%
Dietary Fiber12.7 g50.8%
Sugars3.1 g

Protein Analysis

Protein12.5 g25%

Fat Analysis

Total Fat0.8 g1.2%
Saturated Fat0.2 g1%
Monounsaturated Fat0.1 g
Polyunsaturated Fat0.3 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 219 Calories from Fat 0

% Daily Value *

Total Fat 0.8 g 1.2%

Saturated Fat 0.2 g 1%

Trans Fat

Cholesterol 0 mg

Sodium 7.7 mg 0.3%

Total Carbohydrates 43 g 14.3%

Dietary Fiber 12.7 g50.8%

Sugars 3.1 g

Protein 12.5 g 25%

Vitamin A 9.9% Vitamin C 259.8%

Calcium 5.8% Iron 22.3%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=499766 Embed Table:

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