Garden Vegetable and Ham Salad has a high-calorie, high-carb, high-fat and high-protein content. It is a good source of Vitamin C, Thiamin, Niacin and Folate.
The food contains 50.4g 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. With 15.9 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and average PUFA. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items.
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 average 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.
Ideally consumed as a Side Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 70, for Garden Vegetable and Ham Salad, and we advise that this food in moderation.
Calories from Protein | 15% | |
Calories from Fat | 39% | |
Calories from Carbs | 47% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 1.4 IU | 0% | Mid 40% | Average |
Retinol | 4.7 mcg | |||
Vitamin C | 7 mg | 11.7% | Top 30% | High |
Vitamin D | 5.1 IU | 1.3% | Mid 40% | Average |
Thiamin | 0.47 mg | 31.2% | Top 10% | Very High |
Riboflavin | 0 mg | |||
Niacin | 2.8 mg | 14% | Top 30% | High |
Vitamin B6 | 0 mg | |||
Folate | 60.3 mcg | 15.1% | Top 30% | High |
Folic Acid | 47.7 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.47 mg | 4.7% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 28 mg | 2.8% | Mid 40% | Average |
Iron | 0.93 mg | 5.2% | Mid 40% | Average |
Magnesium | 22.9 mg | 5.7% | Mid 40% | Average |
Phosphorus | 106.5 mg | 10.7% | Mid 40% | Average |
Potassium | 191.1 mg | 5.5% | Mid 40% | Average |
Sodium | 519.9 mg | 21.7% | Top 30% | High |
Zinc | 0.93 mg | 6.2% | Top 30% | High |
Copper | 0 mg | |||
Manganese | 0.47 mg | 23.4% | Top 30% | High |
Selenium | 19.6 mcg | 28% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 23.6 g | 7.9% | Top 30% | High |
Dietary Fiber | 1.3 g | 5.2% | Mid 40% | Average |
Sugars | 2.6 g | |||
Glucose | 0.5 mg | |||
Fructose | 0.5 mg | |||
Lactose | 0 mg | |||
Maltose | 0.5 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 7.4 g | 14.9% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0.5 mg | |||
Isoleucine | 0.5 mg | |||
Leucine | 0.5 mg | |||
Lysine | 0.5 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.5 mg | |||
Tyrosine | 0 mg | |||
Valine | 0.5 mg | |||
Arginine | 0.5 mg | |||
Histidine | 0 mg | |||
Alanine | 0.5 mg | |||
Aspartic Acid | 0.5 mg | |||
Glutamic Acid | 1.9 mg | |||
Glycine | 0.5 mg | |||
Proline | 0 mg | |||
Serine | 0.5 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 8.6 g | 13.3% | Mid 40% | Average |
Saturated Fat | 1.5 g | 7.7% | Mid 40% | Average |
Monounsaturated Fat | 2.8 g | |||
Polyunsaturated Fat | 4.2 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.9 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 430 Calories from Fat 167
% Daily Value *
Total Fat 18.5 g 28.5%
Saturated Fat 3.3 g 16.5%
Trans Fat
Cholesterol 31.7 mg 10.6%
Sodium 1112.6 mg 46.4%
Total Carbohydrates 50.4 g 16.8%
Dietary Fiber 2.8 g11.2%
Sugars 5.6 g
Protein 15.9 g 31.8%
Vitamin A 0.1% Vitamin C 25%
Calcium 6% Iron 11.1%
*Based on a 2000 Calorie diet
Per Serving | Calories 147
Protein 7.4 g | Carbs 20.6 g | Fat 4.6 g
Per Serving | Calories 273
Protein 7.8 g | Carbs 30 g | Fat 14 g
Per Serving | Calories 185
Protein 5.3 g | Carbs 26.3 g | Fat 6.4 g
Per Serving | Calories 164
Protein 1.8 g | Carbs 15.2 g | Fat 11.5 g
Per Serving | Calories 24
Protein 0.99 g | Carbs 5.5 g | Fat 0.22 g
Per Serving | Calories 168
Protein 5.8 g | Carbs 10.1 g | Fat 12.3 g
Per Serving | Calories 386
Protein 2.4 g | Carbs 12.6 g | Fat 38 g
Per Serving | Calories 363
Protein 10.3 g | Carbs 35.6 g | Fat 21.6 g