98

kale with garlic and mushrooms Recipe

kale with garlic and mushrooms has a low-calorie, low-carb, average-fat and average-protein content. It is a good source of Vitamin A and Vitamin C.

The food contains 9.4g of carbs. The carbohydrate profile of the the food reveals it is low 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 3.8 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. 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 has a low density of Sodium, thus making it suitable 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 average in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 98, for kale with garlic and mushrooms, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein19%
 Calories from Fat34%
 Calories from Carbs47%

Why this is good for you

  • Very high in Vitamin A
  • Very high in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat
  • Very low in Sodium

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A17930 IU358.6%
Vitamin C55.6 mg92.6%
Vitamin D26.8 IU6.7%
Vitamin E1.6 mg5.5%
Thiamin0.11 mg7.1%
Riboflavin0.24 mg14.3%
Niacin2 mg10.2%
Vitamin B60.25 mg12.6%
Folate23.2 mcg5.8%
Vitamin B120.01 mcg0.2%
Pantothenic Acid0.62 mg6.2%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium101 mg10.1%
Iron1.4 mg8%
Magnesium28 mg7%
Phosphorus71 mg7.1%
Potassium423.1 mg12.1%
Sodium32.2 mg1.3%
Zinc0.53 mg3.5%
Copper0.33 mg16.3%
Manganese0.61 mg30.3%
Selenium4.7 mcg6.7%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate9.4 g3.1%
Dietary Fiber3.2 g12.8%
Sugars2.3 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein3.8 g7.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat3 g4.6%
Saturated Fat0.3 g1.5%
Monounsaturated Fat1.4 g
Polyunsaturated Fat1 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 69 Calories from Fat 0

% Daily Value *

Total Fat 3 g 4.6%

Saturated Fat 0.3 g 1.5%

Trans Fat

Cholesterol 0 mg

Sodium 32.2 mg 1.3%

Total Carbohydrates 9.4 g 3.1%

Dietary Fiber 3.2 g12.8%

Sugars 2.3 g

Protein 3.8 g 7.6%

Vitamin A 358.6% Vitamin C 92.6%

Calcium 10.1% Iron 8%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=272973 Embed Table:

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