White Asparagus With Walnuts and Cranberries Recipe

White Asparagus With Walnuts and Cranberries has a high-calorie, average-carb, very high-fat and average-protein content. It is a good source of Vitamin C and Folate.

The food contains 15.6g of carbs. The carbohydrate profile of the the food reveals it is low 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 8.4 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the very high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and high PUFA. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items.

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 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 a 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 89, for White Asparagus With Walnuts and Cranberries, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein7%
 Calories from Fat79%
 Calories from Carbs14%

Why this is good for you

  • Very high in Vitamin C
  • No Cholesterol
  • High in Dietary Fiber
  • Very high in Folate

Why this is bad for you

  • Very high in Sodium

Diet Suitability

Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

Vitamin A0.69 IU0.01%Mid 40%Average
Retinol0 mcg
Vitamin C6.5 mg10.9%Mid 40%Average
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin1 mg5.2%Mid 40%Average
Vitamin B60 mg
Folate122.7 mcg30.7%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.34 mg3.4%Mid 40%Average

Mineral Analysis

Calcium25.1 mg2.5%Mid 40%Average
Iron1 mg5.7%Mid 40%Average
Magnesium21.6 mg5.4%Mid 40%Average
Phosphorus66 mg6.6%Mid 40%Average
Potassium207.9 mg5.9%Mid 40%Average
Sodium410.7 mg17.1%Top 30%High
Zinc0.69 mg4.6%Mid 40%Average
Copper0.34 mg17.2%Top 10%Very High
Manganese0.34 mg17.2%Top 30%High
Selenium5.2 mcg7.4%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate5.4 g1.8%Bottom 30%Low
Dietary Fiber2.2 g8.8%Top 30%High
Sugars2.1 g
Glucose0.3 mg
Fructose0.7 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein2.9 g5.8%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0.3 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.7 mg
Glutamic Acid0.3 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

Total Fat13.9 g21.4%Top 30%High
Saturated Fat1.3 g6.5%Mid 40%Average
Monounsaturated Fat2.4 g
Polyunsaturated Fat9.3 g

Other Nutrients Analysis

Alcohol0 g
Ash1.7 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 432 Calories from Fat 363

% Daily Value *

Total Fat 40.4 g 62.2%

Saturated Fat 3.8 g 19%

Trans Fat

Cholesterol 0 mg

Sodium 1195.1 mg 49.8%

Total Carbohydrates 15.6 g 5.2%

Dietary Fiber 6.4 g25.6%

Sugars 6 g

Protein 8.4 g 16.8%

Vitamin A 0% Vitamin C 31.7%

Calcium 7.3% Iron 16.7%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/white-asparagus-with-walnuts-and-cranberries-478841 Embed Table:

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