Cheese & Nut Salad Recipe
Cheese & Nut Salad has a very high-calorie, average-carb, very high-fat and high-protein content. It is a good source of Calcium, Vitamin A, Vitamin B6, Vitamin C, Riboflavin and Folate.
The food contains 32.9g 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 17.4 gms of protein, it is 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 average 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 has a high density of Sodium, thus making it unsuitable 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 is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Side Dish.
Based on the composite nutritive standing Cheese & Nut Salad has been given a composite ranking of 77, and in moderation.
Calorie Breakdown
| Calories from Protein | 12% | |
| Calories from Fat | 66% | |
| Calories from Carbs | 22% |
Why this is good for you
- Very high in Protein
- High in Vitamin B6
- Very high in Vitamin A
- Very high in Vitamin C
- High in Vitamin E
- High in Riboflavin
Why this is bad for you
- Very high in Saturated Fat
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 3900 IU | 78% | ||
| Vitamin C | 39 mg | 65% | ||
| Vitamin D | 1.6 IU | 0.4% | ||
| Vitamin E | 4.2 mg | 13.9% | ||
| Thiamin | 0.26 mg | 17.4% | ||
| Riboflavin | 0.42 mg | 24.6% | ||
| Niacin | 1.8 mg | 9% | ||
| Vitamin B6 | 0.5 mg | 24.8% | ||
| Folate | 212.4 mcg | 53.1% | ||
| Vitamin B12 | 0.26 mcg | 4.3% | ||
| Pantothenic Acid | 0.69 mg | 6.9% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 317 mg | 31.7% | ||
| Iron | 3.4 mg | 18.9% | ||
| Magnesium | 111.6 mg | 27.9% | ||
| Phosphorus | 363 mg | 36.3% | ||
| Potassium | 852.4 mg | 24.4% | ||
| Sodium | 574.3 mg | 23.9% | ||
| Zinc | 2.5 mg | 16.5% | ||
| Copper | 0.59 mg | 29.3% | ||
| Manganese | 1.6 mg | 77.8% | ||
| Selenium | 9.1 mcg | 13% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 32.9 g | 11% | ||
| Dietary Fiber | 9.7 g | 38.8% | ||
| Sugars | 10.7 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 17.4 g | 34.8% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 42.8 g | 65.8% | ||
| Saturated Fat | 10.2 g | 51% | ||
| Monounsaturated Fat | 10.3 g | |||
| Polyunsaturated Fat | 3.3 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 545 Calories from Fat 0
% Daily Value *
Total Fat 42.8 g 65.8%
Saturated Fat 10.2 g 51%
Trans Fat
Cholesterol 22 mg 7.3%
Sodium 574.3 mg 23.9%
Total Carbohydrates 32.9 g 11%
Dietary Fiber 9.7 g38.8%
Sugars 10.7 g
Protein 17.4 g 34.8%
Vitamin A 78% Vitamin C 65%
Calcium 31.7% Iron 18.9%
*Based on a 2000 Calorie diet
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