Indian red yam breakfast (Ratalyacha kis) Recipe
Indian red yam breakfast (Ratalyacha kis) has a average-calorie, average-carb, average-fat and low-protein content. It is a good source of Vitamin C.
The food contains 38.5g of carbs. The carbohydrate profile of the the food reveals it is average 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 2.2 gms of protein, it is low in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's low 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 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 low density of Sodium, thus making it suitable 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 belongs to Indian cuisine. Ideally consumed as a Breakfast.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 50, for Indian red yam breakfast (Ratalyacha kis), and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 4% | |
| Calories from Fat | 30% | |
| Calories from Carbs | 66% |
Why this is good for you
- High in Vitamin C
- High in Dietary Fiber
- Very low in Sodium
Why this is bad for you
- Very high in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 180 IU | 3.6% | ||
| Vitamin C | 16.6 mg | 27.6% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.22 mg | 0.73% | ||
| Thiamin | 0.14 mg | 9.1% | ||
| Riboflavin | 0.04 mg | 2.5% | ||
| Niacin | 0.8 mg | 4% | ||
| Vitamin B6 | 0.31 mg | 15.7% | ||
| Folate | 22 mcg | 5.5% | ||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.42 mg | 4.2% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 30 mg | 3% | ||
| Iron | 1.4 mg | 7.9% | ||
| Magnesium | 28.4 mg | 7.1% | ||
| Phosphorus | 72 mg | 7.2% | ||
| Potassium | 930.2 mg | 26.6% | ||
| Sodium | 1 mg | 0% | ||
| Zinc | 0.33 mg | 2.2% | ||
| Copper | 0.22 mg | 10.8% | ||
| Manganese | 0.54 mg | 27.1% | ||
| Selenium | 0.98 mcg | 1.4% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 38.5 g | 12.8% | ||
| Dietary Fiber | 5.4 g | 21.6% | ||
| Sugars | 1.2 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 2.2 g | 4.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 7.9 g | 12.2% | ||
| Saturated Fat | 7.6 g | 38% | ||
| Monounsaturated Fat | 0.2 g | |||
| Polyunsaturated Fat | 0.1 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 231 Calories from Fat 0
% Daily Value *
Total Fat 7.9 g 12.2%
Saturated Fat 7.6 g 38%
Trans Fat
Cholesterol 22.5 mg 7.5%
Sodium 1 mg 0%
Total Carbohydrates 38.5 g 12.8%
Dietary Fiber 5.4 g21.6%
Sugars 1.2 g
Protein 2.2 g 4.4%
Vitamin A 3.6% Vitamin C 27.6%
Calcium 3% Iron 7.9%
*Based on a 2000 Calorie diet
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