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Garden Vegetable and Ham Salad - Recipe and Nutrition Facts
70

Garden Vegetable and Ham Salad Recipe

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.

Calorie Breakdown

 Calories from Protein15%
 Calories from Fat39%
 Calories from Carbs47%

Why this is good for you

  • Very high in Protein
  • High in Niacin
  • High in Vitamin C
  • Very high in Thiamin
  • Very high in Folate

Why this is bad for you

  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1.4 IU0%Mid 40%Average
Retinol4.7 mcg
Vitamin C7 mg11.7%Top 30%High
Vitamin D5.1 IU1.3%Mid 40%Average
Thiamin0.47 mg31.2%Top 10%Very High
Riboflavin0 mg
Niacin2.8 mg14%Top 30%High
Vitamin B60 mg
Folate60.3 mcg15.1%Top 30%High
Folic Acid47.7 mcg
Vitamin B120 mcg
Pantothenic Acid0.47 mg4.7%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium28 mg2.8%Mid 40%Average
Iron0.93 mg5.2%Mid 40%Average
Magnesium22.9 mg5.7%Mid 40%Average
Phosphorus106.5 mg10.7%Mid 40%Average
Potassium191.1 mg5.5%Mid 40%Average
Sodium519.9 mg21.7%Top 30%High
Zinc0.93 mg6.2%Top 30%High
Copper0 mg
Manganese0.47 mg23.4%Top 30%High
Selenium19.6 mcg28%Top 30%High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate23.6 g7.9%Top 30%High
Dietary Fiber1.3 g5.2%Mid 40%Average
Sugars2.6 g
Glucose0.5 mg
Fructose0.5 mg
Lactose0 mg
Maltose0.5 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein7.4 g14.9%Mid 40%Average
Tryptophan0 mg
Threonine0.5 mg
Isoleucine0.5 mg
Leucine0.5 mg
Lysine0.5 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.5 mg
Tyrosine0 mg
Valine0.5 mg
Arginine0.5 mg
Histidine0 mg
Alanine0.5 mg
Aspartic Acid0.5 mg
Glutamic Acid1.9 mg
Glycine0.5 mg
Proline0 mg
Serine0.5 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat8.6 g13.3%Mid 40%Average
Saturated Fat1.5 g7.7%Mid 40%Average
Monounsaturated Fat2.8 g
Polyunsaturated Fat4.2 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.9 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

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

Source: http://www.food.com/recipe/garden-vegetable-and-ham-salad-301629 Embed Table:

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