Caribbean Surprise has a average-calorie, average-carb, low-fat and average-protein content. It is a good source of Iron, Vitamin C and Folate.
The food contains 39.5g 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 average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. 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.
However, the low fat content makes it suitable if you're on a low-fat diet plan. 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.
It gives a good yield of Iron at 3.92 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 a low density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.
It belongs to Caribbean cuisine.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 89, for Caribbean Surprise, and we advise that this food on a regular basis.
Calories from Protein | 17% | |
Calories from Fat | 10% | |
Calories from Carbs | 73% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 270 IU | 5.4% | ||
Vitamin C | 19.6 mg | 32.7% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.38 mg | 1.3% | ||
Thiamin | 0.27 mg | 17.8% | ||
Riboflavin | 0.1 mg | 5.7% | ||
Niacin | 1 mg | 5% | ||
Vitamin B6 | 0.19 mg | 9.7% | ||
Folate | 140.8 mcg | 35.2% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.34 mg | 3.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 74 mg | 7.4% | ||
Iron | 3.9 mg | 21.8% | ||
Magnesium | 80.8 mg | 20.2% | ||
Phosphorus | 161 mg | 16.1% | ||
Potassium | 607.1 mg | 17.3% | ||
Sodium | 74.2 mg | 3.1% | ||
Zinc | 1.3 mg | 8.5% | ||
Copper | 0.27 mg | 13.6% | ||
Manganese | 0.6 mg | 29.8% | ||
Selenium | 2.1 mcg | 3% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 39.5 g | 13.2% | ||
Dietary Fiber | 10.3 g | 41.2% | ||
Sugars | 11.1 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 9.1 g | 18.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 2.4 g | 3.7% | ||
Saturated Fat | 0.3 g | 1.5% | ||
Monounsaturated Fat | 1.3 g | |||
Polyunsaturated Fat | 0.5 g |
Serving size
Amount Per Serving
Calories 207 Calories from Fat 0
% Daily Value *
Total Fat 2.4 g 3.7%
Saturated Fat 0.3 g 1.5%
Trans Fat
Cholesterol 0 mg
Sodium 74.2 mg 3.1%
Total Carbohydrates 39.5 g 13.2%
Dietary Fiber 10.3 g41.2%
Sugars 11.1 g
Protein 9.1 g 18.2%
Vitamin A 5.4% Vitamin C 32.7%
Calcium 7.4% Iron 21.8%
*Based on a 2000 Calorie diet
Per Serving | Calories 225
Protein 15.3 g | Carbs 21.8 g | Fat 8.9 g
Per Serving | Calories 25
Protein 1.7 g | Carbs 4.7 g | Fat 0.6 g
Per Serving | Calories 151
Protein 3.6 g | Carbs 24 g | Fat 3.3 g
Per Serving | Calories 444
Protein 21.3 g | Carbs 36.2 g | Fat 26 g
Per Serving | Calories 157
Protein 2.6 g | Carbs 7.2 g | Fat 14.4 g
Per Serving | Calories 283
Protein 10.9 g | Carbs 47.8 g | Fat 5.6 g
Per Serving | Calories 362
Protein 7.1 g | Carbs 49.5 g | Fat 17 g
Per Serving | Calories 126
Protein 5.1 g | Carbs 19.9 g | Fat 2.7 g