Congo Squares Recipe
Congo Squares has a average-calorie, average-carb, average-fat and low-protein content.
The food contains 18.2g of carbs. The carbohydrate profile of the the food reveals it is low 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 1.8 gms of protein, it is low in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons.
It has a low density of Sodium, thus making it suitable for a low-sodium diet.
Based on the composite nutritive standing Congo Squares has been given a composite ranking of 36, and in moderation.
Calorie Breakdown
| Calories from Protein | 5% | |
| Calories from Fat | 39% | |
| Calories from Carbs | 55% |
Why this is good for you
- Low in Sodium
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 100 IU | 2% | ||
| Vitamin C | 0.6 mg | 1% | ||
| Thiamin | 0.11 mg | 7% | ||
| Niacin | 1.2 mg | 6% | ||
| Vitamin B6 | 0.04 mg | 2% | ||
| Folate | 40 mcg | 10% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 40 mg | 4% | ||
| Iron | 1.1 mg | 6% | ||
| Magnesium | 8 mg | 2% | ||
| Potassium | 48 mg | 1.4% | ||
| Sodium | 78 mg | 3.3% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 18.2 g | 6.1% | ||
| Dietary Fiber | 0.6 g | 2.4% | ||
| Sugars | 12.1 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 1.8 g | 3.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 5.8 g | 8.9% | ||
| Saturated Fat | 2.7 g | 13.5% |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 129 Calories from Fat 53
% Daily Value *
Total Fat 5.8 g 8.9%
Saturated Fat 2.7 g 13.5%
Trans Fat
Cholesterol 21 mg 7%
Sodium 78 mg 3.3%
Total Carbohydrates 18.2 g 6.1%
Dietary Fiber 0.6 g2.4%
Sugars 12.1 g
Protein 1.8 g 3.6%
Vitamin A 2% Vitamin C 1%
Calcium 4% Iron 6%
*Based on a 2000 Calorie diet
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