100

Broccoli With Sesame Seeds and Scallions Recipe

Broccoli With Sesame Seeds and Scallions has a low-calorie, low-carb, average-fat and average-protein content. It is a good source of Vitamin C and Folate.

The food contains 13.1g 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 5.5 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.

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 an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Based on the composite nutritive standing Broccoli With Sesame Seeds and Scallions has been given a composite ranking of 100, and on a regular basis.

Calorie Breakdown

 Calories from Protein20%
 Calories from Fat33%
 Calories from Carbs47%

Why this is good for you

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

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.53 IU0.01%Bottom 30%Low
Retinol0 mcg
Vitamin C81.1 mg135.1%Top 10%Very High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin0.53 mg2.6%Mid 40%Average
Vitamin B60 mg
Folate61.6 mcg15.4%Top 30%High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.53 mg5.3%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium59.5 mg5.9%Mid 40%Average
Iron1.1 mg5.8%Mid 40%Average
Magnesium24.2 mg6.1%Mid 40%Average
Phosphorus70 mg7%Mid 40%Average
Potassium308.4 mg8.8%Top 10%Very High
Sodium30.7 mg1.3%Bottom 30%Low
Zinc0.53 mg3.5%Mid 40%Average
Copper0 mg
Manganese0 mg
Selenium2.6 mcg3.8%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate6.9 g2.3%Bottom 30%Low
Dietary Fiber2.6 g10.5%Top 30%High
Sugars1.6 g
Glucose0.5 mg
Fructose0.5 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
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 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.5 mg
Glutamic Acid0.5 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat2.1 g3.2%Bottom 30%Low
Saturated Fat0.26 g1.3%Bottom 30%Low
Monounsaturated Fat0.5 g
Polyunsaturated Fat1.1 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.1 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 97 Calories from Fat 36

% Daily Value *

Total Fat 4 g 6.2%

Saturated Fat 0.5 g 2.5%

Trans Fat

Cholesterol 0 mg

Sodium 58.4 mg 2.4%

Total Carbohydrates 13.1 g 4.4%

Dietary Fiber 5 g20%

Sugars 3.1 g

Protein 5.5 g 11%

Vitamin A 0% Vitamin C 256.7%

Calcium 11.3% Iron 11.1%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/broccoli-with-sesame-seeds-and-scallions-162654 Embed Table:

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