Bobotie Bowls has a very high-calorie, low-carb, very high-fat and very high-protein content. It is a good source of Iron, Vitamin B6, Vitamin B12 and Niacin.
The food contains 10.3g 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 35.3 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the very high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and low PUFA.
It a good source of Vitamin B6 and Vitamin B12.
It gives a good yield of Iron at 5 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 average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Based on the composite nutritive standing Bobotie Bowls has been given a composite ranking of 33, and in moderation.
Calories from Protein | 28% | |
Calories from Fat | 64% | |
Calories from Carbs | 8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0.68 IU | 0.01% | Mid 40% | Average |
Retinol | 26.8 mcg | |||
Vitamin C | 1.4 mg | 2.3% | Mid 40% | Average |
Vitamin D | 12.2 IU | 3.1% | Top 30% | High |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 2.7 mg | 13.6% | Top 30% | High |
Vitamin B6 | 0.34 mg | 16.9% | Top 30% | High |
Folate | 13.2 mcg | 3.3% | Mid 40% | Average |
Folic Acid | 0 mcg | |||
Vitamin B12 | 1.4 mcg | 22.6% | Top 10% | Very High |
Pantothenic Acid | 0.68 mg | 6.8% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 27.5 mg | 2.7% | Mid 40% | Average |
Iron | 1.7 mg | 9.4% | Top 30% | High |
Magnesium | 18.3 mg | 4.6% | Mid 40% | Average |
Phosphorus | 135.9 mg | 13.6% | Top 30% | High |
Potassium | 254.9 mg | 7.3% | Top 30% | High |
Sodium | 83.6 mg | 3.5% | Mid 40% | Average |
Zinc | 2.7 mg | 18.1% | Top 10% | Very High |
Copper | 0 mg | |||
Manganese | 0 mg | |||
Selenium | 12.2 mcg | 17.4% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 3.5 g | 1.2% | Bottom 30% | Low |
Dietary Fiber | 0.54 g | 2.2% | Mid 40% | Average |
Sugars | 1.9 g | |||
Glucose | 0.3 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 12 g | 23.9% | Top 30% | High |
Tryptophan | 0 mg | |||
Threonine | 0.3 mg | |||
Isoleucine | 0.7 mg | |||
Leucine | 0.7 mg | |||
Lysine | 1 mg | |||
Methionine | 0.3 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.7 mg | |||
Tyrosine | 0.3 mg | |||
Valine | 0.7 mg | |||
Arginine | 0.7 mg | |||
Histidine | 0.3 mg | |||
Alanine | 0.7 mg | |||
Aspartic Acid | 1 mg | |||
Glutamic Acid | 1.7 mg | |||
Glycine | 1 mg | |||
Proline | 0 mg | |||
Serine | 0.7 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 12.1 g | 18.7% | Top 30% | High |
Saturated Fat | 4.3 g | 21.7% | Mid 40% | Average |
Monounsaturated Fat | 4.4 g | |||
Polyunsaturated Fat | 0.7 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 507 Calories from Fat 322
% Daily Value *
Total Fat 35.8 g 55.1%
Saturated Fat 12.8 g 64%
Trans Fat
Cholesterol 251.2 mg 83.7%
Sodium 246.5 mg 10.3%
Total Carbohydrates 10.3 g 3.4%
Dietary Fiber 1.6 g6.4%
Sugars 5.5 g
Protein 35.3 g 70.6%
Vitamin A 0% Vitamin C 6.7%
Calcium 8.1% Iron 27.8%
*Based on a 2000 Calorie diet
Per Serving | Calories 229
Protein 11.9 g | Carbs 22.3 g | Fat 10.9 g
Per Serving | Calories 349
Protein 11.3 g | Carbs 53 g | Fat 9.8 g
Per Serving | Calories 546
Protein 23.1 g | Carbs 11.4 g | Fat 45.5 g
Per Serving | Calories 170
Protein 10.3 g | Carbs 12 g | Fat 8.9 g