BNI™ 039.20c: San Remo couscous

BNI™ 39.20c: San Remo couscous, San Remo, INTL, 2012.

Couscous (100% Durum wheat semolina).


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 11.5 46.0 13.4 20.0 68.7 17.2
Carbohydrate 71.0 284.0 82.7 55.0 188.9 47.2
Sugar 1.5 6.0 1.7 < 10.0 < 34.4 < 8.6
Fat 1.5 13.5 3.9 25.0 85.9 9.5
Saturated fat 0.6 5.4 1.6 < 10.0 < 34.4 < 3.8
Fiber 4.0 - 13.3 17.2 - 5.2
Sodium 0.100 - 5.0 < 17.2 - < 0.344
Misc 11.9 - - - - 20.6
Total 100.0 343.5 100.0 100.0 343.5 100.0
kJul - 1437.2 - - 1437.2 -
Nutritional balance (100g)
x (bad) Low in protein
x (bad) Extremely high in carbohydrate
(good) Very low in sugar
x (bad) Extremely low in fat
(good) Very low in saturated fat
x (bad) Low in fiber
(good) Very low in sodium
85% *
80% *
75% *
70% *
65% *
60% *
55% *
50% *
45% *
40% *
35% *
30% *
25% *
20% *
15% * * *
10% * * *
5%   * * * *
mid p c f fb
max s sf na
5%   *
10%
15%   
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 100.0 grams )
grams per serving = 100.0 grams
* * *
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* * * * * * * * * *
kcal per serving = 343.5 kcal
Balance simulation for this food (serving size = 100.0 grams ) Original BNI 39.20
Add now or next meal 1.2 g fiber Reduce BNI to 35.36
- 0.0 mg sodium - n/a
Both reduce BNI to 35.36
- 0.0 excess kcal protein
- 0.0 excess kcal sugar
Burn out 60.7 excess kcal other carbs
- 0.0 excess kcal saturated fat
- 0.0 excess kcal other fats
Burn out a total of 60.7 kcal Reduce BNI to 21.52
Burn those kcal out doing… 1215 steps
or 20 minutes slow walking (~3.2km/h)
or 13 minutes fast walking (~5.6km/h)
or 6 minutes jogging (~8km/h)
or 12 minutes leisure cycling (<16km/h)
or 7 minutes swimming
or 6 minutes stair treadmill
Reduce kcal to 282.8 kcal per serving All reduce BNI to 17.68

Author

Jose D PEREZGONZALEZ (2012). Massey University, New Zealand (JDPerezgonzalezJDPerezgonzalez).


Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.


© Jose D. Pérezgonzález. All rights reserved.

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