Klah has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron.
The food contains 30.2g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 10.3 gms of protein, it is high 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 average MUFA and low PUFA.
It gives a good yield of Iron at 17 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.
Based on the composite nutritive standing Klah has been given a composite ranking of 24, and sparingly.
Calories from Protein | 15% | |
Calories from Fat | 41% | |
Calories from Carbs | 44% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 5.2 IU | 0.1% | Mid 40% | Average |
Retinol | 0 mcg | |||
Vitamin C | 0 mg | |||
Vitamin D | 0 IU | |||
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 1.7 mg | 8.6% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 8.6 mcg | 2.2% | Bottom 30% | Low |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 48.3 mg | 4.8% | Mid 40% | Average |
Iron | 29.3 mg | 162.8% | Top 10% | Very High |
Magnesium | 100 mg | 25% | Top 10% | Very High |
Phosphorus | 120.7 mg | 12.1% | Mid 40% | Average |
Potassium | 305.2 mg | 8.7% | Top 30% | High |
Sodium | 8.1 mg | 0.3% | Bottom 10% | Very Low |
Zinc | 3.4 mg | 23% | Top 10% | Very High |
Copper | 1.7 mg | 86.2% | Top 10% | Very High |
Manganese | 1.7 mg | 86.2% | Top 10% | Very High |
Selenium | 1.7 mcg | 2.5% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 52.1 g | 17.4% | Top 10% | Very High |
Dietary Fiber | 19.1 g | 76.6% | Top 10% | Very High |
Sugars | 0.3 g | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 17.8 g | 35.5% | Top 10% | Very High |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0 mg | |||
Leucine | 0 mg | |||
Lysine | 0 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0 mg | |||
Tyrosine | 0 mg | |||
Valine | 0 mg | |||
Arginine | 0 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 0 mg | |||
Glutamic Acid | 0 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 21.2 g | 32.6% | Top 30% | High |
Saturated Fat | 8.8 g | 44% | Top 30% | High |
Monounsaturated Fat | 5.2 g | |||
Polyunsaturated Fat | 0 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.7 g | |||
Caffeine | 77.6 mg | |||
Theobromine | 369 mg |
Serving size
Amount Per Serving
Calories 247 Calories from Fat 111
% Daily Value *
Total Fat 12.3 g 18.9%
Saturated Fat 5.1 g 25.5%
Trans Fat
Cholesterol 0 mg
Sodium 4.7 mg 0.2%
Total Carbohydrates 30.2 g 10.1%
Dietary Fiber 11.1 g44.4%
Sugars 0.2 g
Protein 10.3 g 20.6%
Vitamin A 0.1% Vitamin C
Calcium 2.8% Iron 94.4%
*Based on a 2000 Calorie diet
Per Serving | Calories 9
Protein 0.15 g | Carbs 1.08 g | Fat 0.48 g
Per Serving | Calories 149
Protein 4.3 g | Carbs 12.2 g | Fat 9.3 g
Per Serving | Calories 34
Protein 2.7 g | Carbs 1.44 g | Fat 1.8 g
Per Serving | Calories 131
Protein 5.6 g | Carbs 6.4 g | Fat 9.3 g