Captain Don's Onion Soup With Garlic-Flavored Croutons Recipe
Captain Don's Onion Soup With Garlic-Flavored Croutons has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Niacin and Folate.
The food contains 44.4g 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. With 16.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and low PUFA.
It has a very high density of Sodium, thus making it unsuitable 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 a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Based on the composite nutritive standing Captain Don's Onion Soup With Garlic-Flavored Croutons has been given a composite ranking of 38, and in moderation.
Calorie Breakdown
| Calories from Protein | 14% | |
| Calories from Fat | 48% | |
| Calories from Carbs | 38% |
Why this is good for you
- Very high in Protein
- High in Niacin
- High in Calcium
- Very high in Folate
Why this is bad for you
- Very high in Saturated Fat
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 134 IU | 2.7% | Mid 40% | Average |
| Retinol | 35.9 mcg | |||
| Vitamin C | 1.7 mg | 2.8% | Mid 40% | Average |
| Vitamin D | 3.2 IU | 0.8% | Mid 40% | Average |
| Thiamin | 0 mg | |||
| Riboflavin | 0 mg | |||
| Niacin | 1.3 mg | 6.3% | Mid 40% | Average |
| Vitamin B6 | 0 mg | |||
| Folate | 29.6 mcg | 7.4% | Mid 40% | Average |
| Folic Acid | 19.1 mcg | |||
| Vitamin B12 | 0.21 mcg | 3.5% | Top 30% | High |
| Pantothenic Acid | 0.21 mg | 2.1% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 55.5 mg | 5.5% | Mid 40% | Average |
| Iron | 0.63 mg | 3.5% | Mid 40% | Average |
| Magnesium | 9.7 mg | 2.4% | Bottom 30% | Low |
| Phosphorus | 55.5 mg | 5.5% | Mid 40% | Average |
| Potassium | 102.9 mg | 2.9% | Mid 40% | Average |
| Sodium | 474.4 mg | 19.8% | Top 30% | High |
| Zinc | 0.21 mg | 1.4% | Mid 40% | Average |
| Copper | 0 mg | |||
| Manganese | 0.21 mg | 10.5% | Top 30% | High |
| Selenium | 4.8 mcg | 6.9% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 9.3 g | 3.1% | Mid 40% | Average |
| Dietary Fiber | 0.76 g | 3% | Mid 40% | Average |
| Sugars | 1.3 g | |||
| Glucose | 0.4 mg | |||
| Fructose | 0.2 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 3.5 g | 7% | Mid 40% | Average |
| Tryptophan | 0 mg | |||
| Threonine | 0 mg | |||
| Isoleucine | 0.2 mg | |||
| Leucine | 0.2 mg | |||
| Lysine | 0.2 mg | |||
| Methionine | 0 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.2 mg | |||
| Tyrosine | 0 mg | |||
| Valine | 0.2 mg | |||
| Arginine | 0 mg | |||
| Histidine | 0 mg | |||
| Alanine | 0 mg | |||
| Aspartic Acid | 0.2 mg | |||
| Glutamic Acid | 0.6 mg | |||
| Glycine | 0 mg | |||
| Proline | 0.2 mg | |||
| Serine | 0.2 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 5.2 g | 8% | Mid 40% | Average |
| Saturated Fat | 3 g | 15% | Mid 40% | Average |
| Monounsaturated Fat | 1.5 g | |||
| Polyunsaturated Fat | 0.4 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0.4 g | |||
| Ash | 1.5 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 480 Calories from Fat 223
% Daily Value *
Total Fat 24.8 g 38.2%
Saturated Fat 14.3 g 71.5%
Trans Fat
Cholesterol 59.3 mg 19.8%
Sodium 2258.1 mg 94.1%
Total Carbohydrates 44.4 g 14.8%
Dietary Fiber 3.6 g14.4%
Sugars 6.4 g
Protein 16.6 g 33.2%
Vitamin A 12.8% Vitamin C 13.3%
Calcium 26.4% Iron 16.7%
*Based on a 2000 Calorie diet
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