Broccoli and Cauliflower Medley Recipe
Broccoli and Cauliflower Medley has a average-calorie, low-carb, average-fat and high-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin C and Folate.
The food contains 13.9g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 14 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. 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 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.
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 high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
Based on the composite nutritive standing Broccoli and Cauliflower Medley has been given a composite ranking of 92, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 39% | |
| Calories from Fat | 23% | |
| Calories from Carbs | 38% |
Why this is good for you
- High in Protein
- High in Vitamin B6
- Very high in Vitamin A
- Very high in Vitamin C
- Very low in Saturated Fat
- High in Dietary Fiber
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 2150 IU | 43% | ||
| Vitamin C | 163.9 mg | 273.1% | ||
| Vitamin D | 59.6 IU | 14.9% | ||
| Vitamin E | 2.8 mg | 9.2% | ||
| Thiamin | 0.17 mg | 11.2% | ||
| Riboflavin | 0.32 mg | 18.8% | ||
| Niacin | 3.2 mg | 15.9% | ||
| Vitamin B6 | 0.49 mg | 24.7% | ||
| Folate | 151.2 mcg | 37.8% | ||
| Vitamin B12 | 0.45 mcg | 7.5% | ||
| Pantothenic Acid | 1.7 mg | 17.1% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 106 mg | 10.6% | ||
| Iron | 2.6 mg | 14.5% | ||
| Magnesium | 63.2 mg | 15.8% | ||
| Phosphorus | 231 mg | 23.1% | ||
| Potassium | 879.3 mg | 25.1% | ||
| Sodium | 120.2 mg | 5% | ||
| Zinc | 1.3 mg | 8.9% | ||
| Copper | 0.28 mg | 14% | ||
| Manganese | 0.51 mg | 25.3% | ||
| Selenium | 20.9 mcg | 29.9% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 13.9 g | 4.6% | ||
| Dietary Fiber | 6.7 g | 26.8% | ||
| Sugars | 0.4 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 14 g | 28% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 3.7 g | 5.7% | ||
| Saturated Fat | 0.5 g | 2.5% | ||
| Monounsaturated Fat | 1.8 g | |||
| Polyunsaturated Fat | 0.8 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 129 Calories from Fat 0
% Daily Value *
Total Fat 3.7 g 5.7%
Saturated Fat 0.5 g 2.5%
Trans Fat
Cholesterol 57.4 mg 19.1%
Sodium 120.2 mg 5%
Total Carbohydrates 13.9 g 4.6%
Dietary Fiber 6.7 g26.8%
Sugars 0.4 g
Protein 14 g 28%
Vitamin A 43% Vitamin C 273.1%
Calcium 10.6% Iron 14.5%
*Based on a 2000 Calorie diet
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