flounder with tomatoes, mushrooms, capers Recipe

Summary
Diet Suitability
Vitamin
Mineral
Carb
Protein
Fat
Others
FAQ

flounder with tomatoes, mushrooms, capers has a average-calorie, low-carb, average-fat and very high-protein content. It is a good source of Vitamin B6, Vitamin B12, Vitamin C and Niacin.

The food contains 14.2g of carbs. The carbohydrate profile of the the food reveals it is low 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 33.4 gms of protein, it is very high 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'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 a good source of Vitamin B6 and Vitamin B12.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 a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Based on the composite nutritive standing flounder with tomatoes, mushrooms, capers has been given a composite ranking of 60, and in moderation.

Calorie Breakdown

	Calories from Protein	53%
	Calories from Fat	25%
	Calories from Carbs	22%

Why this is good for you

Very high in Protein
High in Vitamin B6
High in Niacin
High in Vitamin C
Very high in Vitamin B12

Why this is bad for you

High in Cholesterol
High in Sodium

Vitamin Analysis

Name	Amount	%DV
Vitamin A	590 IU	11.8%
Vitamin C	15.2 mg	25.3%
Vitamin D	17.6 IU	4.4%
Vitamin E	3.2 mg	10.8%
Thiamin	0.25 mg	16.4%
Riboflavin	0.33 mg	19.7%
Niacin	4.7 mg	23.5%
Vitamin B6	0.41 mg	20.3%
Folate	54 mcg	13.5%
Vitamin B12	3.2 mcg	53.3%
Pantothenic Acid	1.3 mg	12.8%

Mineral Analysis

Name	Amount	%DV
Calcium	46 mg	4.6%
Iron	1.6 mg	9.1%
Magnesium	92.4 mg	23.1%
Phosphorus	421 mg	42.1%
Potassium	702.4 mg	20.1%
Sodium	698.4 mg	29.1%
Zinc	1.2 mg	7.7%
Copper	0.21 mg	10.3%
Manganese	0.28 mg	14.2%
Selenium	79.9 mcg	114.2%

Carbohydrate Analysis

Name	Amount	%DV
Total Carbohydrate	14.2 g	4.7%
Dietary Fiber	1.9 g	7.6%
Sugars	1.1 g

Protein Analysis

Name	Amount	%DV	Rank	Interpretation
Protein	33.4 g	66.8%

Fat Analysis

Name	Amount	%DV
Total Fat	6.9 g	10.6%
Saturated Fat	1.1 g	5.5%
Monounsaturated Fat	3.7 g
Polyunsaturated Fat	1.4 g


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Nutrition Facts

Serving size

Amount Per Serving

Calories 261 Calories from Fat 0

% Daily Value *

Total Fat 6.9 g 10.6%

Saturated Fat 1.1 g 5.5%

Trans Fat

Cholesterol 86.4 mg 28.8%

Sodium 698.4 mg 29.1%

Total Carbohydrates 14.2 g 4.7%

Dietary Fiber 1.9 g7.6%

Sugars 1.1 g

Protein 33.4 g 66.8%

Vitamin A 11.8% Vitamin C 25.3%

Calcium 4.6% Iron 9.1%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1761411 Embed Table: