Cheddar Perogies (5 perogies per serving) has a very high-calorie, very high-carb, high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C, Thiamin, Riboflavin, Niacin and Folate.
The food contains 72.5g of carbs. The carbohydrate profile of the the food reveals it is high 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 17.8 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 high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average 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 3.94 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 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 Cheddar Perogies (5 perogies per serving) has been given a composite ranking of 67, and in moderation.
Calories from Protein | 14% | |
Calories from Fat | 28% | |
Calories from Carbs | 58% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 825 IU | 16.5% | ||
Vitamin C | 41.6 mg | 69.3% | ||
Vitamin D | 61.2 IU | 15.3% | ||
Vitamin E | 0.2 mg | 0.67% | ||
Thiamin | 0.53 mg | 35.2% | ||
Riboflavin | 0.41 mg | 24.1% | ||
Niacin | 4.9 mg | 24.4% | ||
Vitamin B6 | 0.67 mg | 33.3% | ||
Folate | 121.2 mcg | 30.3% | ||
Vitamin B12 | 0.27 mcg | 4.5% | ||
Pantothenic Acid | 0.95 mg | 9.5% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 296 mg | 29.6% | ||
Iron | 3.9 mg | 21.9% | ||
Magnesium | 67.6 mg | 16.9% | ||
Phosphorus | 334 mg | 33.4% | ||
Potassium | 967.2 mg | 27.6% | ||
Sodium | 588.6 mg | 24.5% | ||
Zinc | 1.9 mg | 12.9% | ||
Copper | 0.31 mg | 15.3% | ||
Manganese | 0.63 mg | 31.5% | ||
Selenium | 20.2 mcg | 28.9% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 72.5 g | 24.2% | ||
Dietary Fiber | 5.8 g | 23.2% | ||
Sugars | 3.1 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 17.8 g | 35.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 15.8 g | 24.3% | ||
Saturated Fat | 8.1 g | 40.5% | ||
Monounsaturated Fat | 3.2 g | |||
Polyunsaturated Fat | 0.6 g |
Serving size
Amount Per Serving
Calories 502 Calories from Fat 0
% Daily Value *
Total Fat 15.8 g 24.3%
Saturated Fat 8.1 g 40.5%
Trans Fat
Cholesterol 36 mg 12%
Sodium 588.6 mg 24.5%
Total Carbohydrates 72.5 g 24.2%
Dietary Fiber 5.8 g23.2%
Sugars 3.1 g
Protein 17.8 g 35.6%
Vitamin A 16.5% Vitamin C 69.3%
Calcium 29.6% Iron 21.9%
*Based on a 2000 Calorie diet
Per Serving | Calories 14
Protein 0.4 g | Carbs 3.2 g | Fat 0.2 g
Per Serving | Calories 466
Protein 11.6 g | Carbs 18.2 g | Fat 39.4 g
Per Serving | Calories 119
Protein 4.4 g | Carbs 22 g | Fat 0.5 g
Per Serving | Calories 116
Protein 6.1 g | Carbs 12.1 g | Fat 4.3 g