bkfst 20120304 Recipe
bkfst 20120304 has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Iron, Vitamin B6, Vitamin B12 and Folate.
The food contains 41.5g 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 4.4 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It a good source of Vitamin B6 and Vitamin B12.
It gives a good yield of Iron at 6.19 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. 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.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 82, for bkfst 20120304, and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 8% | |
| Calories from Fat | 14% | |
| Calories from Carbs | 78% |
Why this is good for you
- High in Vitamin B6
- No Cholesterol
- Very high in Iron
- High in Vitamin B12
- High in Folate
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 425 IU | 8.5% | ||
| Vitamin C | 8.7 mg | 14.5% | ||
| Vitamin D | 30 IU | 7.5% | ||
| Vitamin E | 0.22 mg | 0.73% | ||
| Thiamin | 0.29 mg | 19.4% | ||
| Riboflavin | 0.29 mg | 17.2% | ||
| Niacin | 2.8 mg | 14.2% | ||
| Vitamin B6 | 0.6 mg | 29.8% | ||
| Folate | 117.2 mcg | 29.3% | ||
| Vitamin B12 | 1.5 mcg | 25% | ||
| Pantothenic Acid | 0.15 mg | 1.5% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 95 mg | 9.5% | ||
| Iron | 6.2 mg | 34.4% | ||
| Magnesium | 33.2 mg | 8.3% | ||
| Phosphorus | 23 mg | 2.3% | ||
| Potassium | 280.7 mg | 8% | ||
| Sodium | 152 mg | 6.3% | ||
| Zinc | 2.1 mg | 14.3% | ||
| Copper | 0.19 mg | 9.5% | ||
| Manganese | 0.38 mg | 18.9% | ||
| Selenium | 3.5 mcg | 5% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 41.5 g | 13.8% | ||
| Dietary Fiber | 4.5 g | 18% | ||
| Sugars | 9.3 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 4.4 g | 8.8% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 3.3 g | 5.1% | ||
| Saturated Fat | 1.7 g | 8.5% | ||
| Monounsaturated Fat | 0.6 g | |||
| Polyunsaturated Fat | 0.6 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 205 Calories from Fat 0
% Daily Value *
Total Fat 3.3 g 5.1%
Saturated Fat 1.7 g 8.5%
Trans Fat
Cholesterol 0 mg
Sodium 152 mg 6.3%
Total Carbohydrates 41.5 g 13.8%
Dietary Fiber 4.5 g18%
Sugars 9.3 g
Protein 4.4 g 8.8%
Vitamin A 8.5% Vitamin C 14.5%
Calcium 9.5% Iron 34.4%
*Based on a 2000 Calorie diet
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