Berry Smoothie (21 Day Wonder Diet: Day 8) has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Calcium and Vitamin C.
The food contains 26.2g of carbs. The carbohydrate profile of the the food reveals it is low 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 9.1 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. 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. 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.
Ideally consumed as a Beverage.
Based on the composite nutritive standing Berry Smoothie (21 Day Wonder Diet: Day 8) has been given a composite ranking of 94, and on a regular basis.
Calories from Protein | 21% | |
Calories from Fat | 19% | |
Calories from Carbs | 60% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 99.5 IU | 2% | Mid 40% | Average |
Retinol | 26.5 mcg | |||
Vitamin C | 20.9 mg | 34.8% | Top 10% | Very High |
Vitamin D | 13.5 IU | 3.4% | Top 30% | High |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.26 mg | 1.3% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 12.2 mcg | 3% | Mid 40% | Average |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0.26 mcg | 4.4% | Top 30% | High |
Pantothenic Acid | 0.26 mg | 2.6% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 81.7 mg | 8.2% | Top 30% | High |
Iron | 0.26 mg | 1.5% | Bottom 30% | Low |
Magnesium | 13 mg | 3.2% | Mid 40% | Average |
Phosphorus | 68.8 mg | 6.9% | Mid 40% | Average |
Potassium | 155.3 mg | 4.4% | Mid 40% | Average |
Sodium | 30.8 mg | 1.3% | Bottom 30% | Low |
Zinc | 0.26 mg | 1.8% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.26 mg | 13.2% | Top 30% | High |
Selenium | 1.6 mcg | 2.3% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 6.9 g | 2.3% | Bottom 30% | Low |
Dietary Fiber | 0.9 g | 3.6% | Mid 40% | Average |
Sugars | 3.8 g | |||
Glucose | 1.1 mg | |||
Fructose | 1.3 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 2.4 g | 4.8% | Bottom 30% | Low |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0 mg | |||
Leucine | 0 mg | |||
Lysine | 0.3 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0 mg | |||
Tyrosine | 0 mg | |||
Valine | 0.3 mg | |||
Arginine | 0 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 0.3 mg | |||
Glutamic Acid | 0.5 mg | |||
Glycine | 0 mg | |||
Proline | 0.3 mg | |||
Serine | 0.3 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 0.98 g | 1.5% | Bottom 30% | Low |
Saturated Fat | 0.56 g | 2.8% | Bottom 30% | Low |
Monounsaturated Fat | 0.3 g | |||
Polyunsaturated Fat | 0 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 0.5 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 168 Calories from Fat 34
% Daily Value *
Total Fat 3.7 g 5.7%
Saturated Fat 2.1 g 10.5%
Trans Fat
Cholesterol 14.4 mg 4.8%
Sodium 116.4 mg 4.9%
Total Carbohydrates 26.2 g 8.7%
Dietary Fiber 3.4 g13.6%
Sugars 14.2 g
Protein 9.1 g 18.2%
Vitamin A 7.5% Vitamin C 131.7%
Calcium 30.9% Iron 5.6%
*Based on a 2000 Calorie diet
Per Serving | Calories 37
Protein 0.63 g | Carbs 9.4 g | Fat 0.13 g
Per Serving | Calories 67
Protein 0.54 g | Carbs 15.7 g | Fat 0.59 g
Per Serving | Calories 159
Protein 1.9 g | Carbs 41.9 g | Fat 0.78 g
Per Serving | Calories 69
Protein 3.6 g | Carbs 10.2 g | Fat 1.9 g
Per Serving | Calories 104
Protein 2.5 g | Carbs 19.6 g | Fat 2.1 g
Per Serving | Calories 67
Protein 1.9 g | Carbs 14.5 g | Fat 0.46 g
Per Serving | Calories 127
Protein 3.1 g | Carbs 11.3 g | Fat 6.6 g
Per Serving | Calories 66
Protein 2.2 g | Carbs 12.8 g | Fat 1 g