Double Broccoli Quinoa Recipe

Double Broccoli Quinoa Recipe has a average-calorie, low-carb, high-fat and average-protein content. It is a good source of Vitamin C, Thiamin, Riboflavin, Niacin and Folate.

The food contains 12.6g 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. With 8.9 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 high fat content makes it unsuitable if you're on a low-fat diet plan. It's high MUFA and average PUFA.

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 an average density of Sodium, thus making it suitable for a low-sodium diet. It is also average 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.

Based on the composite nutritive standing Double Broccoli Quinoa Recipe has been given a composite ranking of 100, and on a regular basis.

Calorie Breakdown

 Calories from Protein16%
 Calories from Fat62%
 Calories from Carbs22%

Why this is good for you

  • High in Niacin
  • Very high in Vitamin C
  • Very high in Riboflavin
  • Very high in Thiamin
  • No Cholesterol
  • High in Dietary Fiber

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

Vitamin A227.9 IU4.6%Top 30%High
Retinol0 mcg
Vitamin C31.9 mg53.1%Top 10%Very High
Vitamin D0 IU
Thiamin0.44 mg29.1%Top 10%Very High
Riboflavin0.44 mg25.7%Top 10%Very High
Niacin2.6 mg13.1%Top 30%High
Vitamin B60 mg
Folate145 mcg36.2%Top 10%Very High
Folic Acid0.4 mcg
Vitamin B120 mcg
Pantothenic Acid0.87 mg8.7%Top 10%Very High

Mineral Analysis

Calcium34.9 mg3.5%Mid 40%Average
Iron0.87 mg4.9%Mid 40%Average
Magnesium28.4 mg7.1%Top 30%High
Phosphorus85.6 mg8.6%Mid 40%Average
Potassium262.4 mg7.5%Top 30%High
Sodium56.5 mg2.4%Bottom 30%Low
Zinc0.87 mg5.8%Mid 40%Average
Copper0 mg
Manganese0.44 mg21.8%Top 30%High
Selenium1.7 mcg2.5%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate5.5 g1.8%Bottom 30%Low
Dietary Fiber2.4 g9.8%Top 30%High
Sugars0.9 g
Glucose0.4 mg
Fructose0.4 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein3.9 g7.8%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0.4 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0.4 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.4 mg
Glutamic Acid0.9 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

Total Fat6.9 g10.6%Mid 40%Average
Saturated Fat0.79 g3.9%Bottom 30%Low
Monounsaturated Fat6.6 g
Polyunsaturated Fat1.7 g

Other Nutrients Analysis

Alcohol0 g
Ash1.3 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 211 Calories from Fat 142

% Daily Value *

Total Fat 15.8 g 24.3%

Saturated Fat 1.8 g 9%

Trans Fat

Cholesterol 0 mg

Sodium 129.4 mg 5.4%

Total Carbohydrates 12.6 g 4.2%

Dietary Fiber 5.6 g22.4%

Sugars 2 g

Protein 8.9 g 17.8%

Vitamin A 10.4% Vitamin C 121.7%

Calcium 8% Iron 11.1%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/double-broccoli-quinoa-recipe-399576 Embed Table:

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