100

Spinach With Pine Nuts 1 Recipe

Spinach With Pine Nuts 1 has a average-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C, Riboflavin and Folate.

The food contains 25.6g of carbs. The carbohydrate profile of the the food reveals it is average 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 12.9 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 high fat content makes it unsuitable if you're on a low-fat diet plan. It's average 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 gives a good yield of Iron at 11 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 an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also very 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 100, for Spinach With Pine Nuts 1, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein17%
 Calories from Fat50%
 Calories from Carbs34%

Why this is good for you

  • High in Protein
  • Very high in Vitamin B6
  • Very high in Vitamin C
  • Very high in Riboflavin
  • No Cholesterol
  • Very high in Dietary Fiber

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A8.6 IU0.2%Mid 40%Average
Retinol0 mcg
Vitamin C26 mg43.3%Top 10%Very High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0.25 mg14.4%Top 10%Very High
Niacin0.74 mg3.7%Mid 40%Average
Vitamin B60.25 mg12.3%Top 30%High
Folate179.4 mcg44.9%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium93.9 mg9.4%Top 30%High
Iron2.7 mg15%Top 10%Very High
Magnesium81.4 mg20.3%Top 10%Very High
Phosphorus66.7 mg6.7%Mid 40%Average
Potassium0.49 mg0.01%Bottom 30%Low
Sodium73.1 mg3%Bottom 30%Low
Zinc0.74 mg4.9%Mid 40%Average
Copper0.25 mg12.3%Top 10%Very High
Manganese1.2 mg61.3%Top 10%Very High
Selenium0.98 mcg1.4%Bottom 30%Low

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate6.3 g2.1%Bottom 30%Low
Dietary Fiber2.3 g9%Top 30%High
Sugars2.3 g
Glucose0 mg
Fructose0.2 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein3.2 g6.3%Mid 40%Average
Tryptophan0 mg
Threonine0.2 mg
Isoleucine0.2 mg
Leucine0.2 mg
Lysine0.2 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.2 mg
Tyrosine0 mg
Valine0.2 mg
Arginine0.2 mg
Histidine0 mg
Alanine0.2 mg
Aspartic Acid0.2 mg
Glutamic Acid0.5 mg
Glycine0.2 mg
Proline0.2 mg
Serine0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.1 g6.3%Mid 40%Average
Saturated Fat0.44 g2.2%Bottom 30%Low
Monounsaturated Fat1.7 g
Polyunsaturated Fat1.5 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.7 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 270 Calories from Fat 151

% Daily Value *

Total Fat 16.8 g 25.8%

Saturated Fat 1.8 g 9%

Trans Fat

Cholesterol 0 mg

Sodium 298.3 mg 12.4%

Total Carbohydrates 25.6 g 8.5%

Dietary Fiber 9.2 g36.8%

Sugars 9.4 g

Protein 12.9 g 25.8%

Vitamin A 0.7% Vitamin C 176.7%

Calcium 38.3% Iron 61.1%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/spinach-with-pine-nuts-483729 Embed Table:

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