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Lebanese Roast and Mashed Potatoes - Recipe and Nutrition Facts
76

Lebanese Roast and Mashed Potatoes Recipe

Lebanese Roast and Mashed Potatoes has a very high-calorie, very high-carb, high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C, Niacin and Folate.

The food contains 88g of carbs. The carbohydrate profile of the the food reveals it is very high 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 13.7 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 low PUFA.

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 gives a good yield of Iron at 4 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. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to Lebanese cuisine.

Based on the composite nutritive standing Lebanese Roast and Mashed Potatoes has been given a composite ranking of 76, and in moderation.

Calorie Breakdown

 Calories from Protein8%
 Calories from Fat41%
 Calories from Carbs51%

Why this is good for you

  • High in Protein
  • Very high in Vitamin B6
  • High in Niacin
  • Very high in Vitamin C
  • Very high in Dietary Fiber
  • High in Calcium

Why this is bad for you

  • High in Cholesterol
  • Very high in Saturated Fat

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.44 IU0.01%Bottom 30%Low
Retinol34 mcg
Vitamin C12.9 mg21.5%Top 30%High
Vitamin D2.6 IU0.7%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin0.73 mg3.6%Mid 40%Average
Vitamin B60.15 mg7.3%Top 30%High
Folate13.2 mcg3.3%Mid 40%Average
Folic Acid0.9 mcg
Vitamin B120 mcg
Pantothenic Acid0.29 mg2.9%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium32.2 mg3.2%Mid 40%Average
Iron0.58 mg3.2%Mid 40%Average
Magnesium18.4 mg4.6%Mid 40%Average
Phosphorus57.3 mg5.7%Mid 40%Average
Potassium0.29 mg0.01%Bottom 30%Low
Sodium38.6 mg1.6%Bottom 30%Low
Zinc0.29 mg1.9%Mid 40%Average
Copper0.15 mg7.3%Top 10%Very High
Manganese0.15 mg7.3%Top 30%High
Selenium0.87 mcg1.2%Bottom 30%Low

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate12.8 g4.3%Mid 40%Average
Dietary Fiber1.5 g6%Mid 40%Average
Sugars0.8 g
Glucose0.3 mg
Fructose0.3 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein2 g4%Bottom 30%Low
Tryptophan0 mg
Threonine0.1 mg
Isoleucine0.1 mg
Leucine0.1 mg
Lysine0.1 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.1 mg
Tyrosine0 mg
Valine0.1 mg
Arginine0.1 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.3 mg
Glutamic Acid0.4 mg
Glycine0 mg
Proline0 mg
Serine0.1 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.6 g7.1%Mid 40%Average
Saturated Fat2.7 g13.4%Mid 40%Average
Monounsaturated Fat1.5 g
Polyunsaturated Fat0.3 g

Other Nutrients Analysis

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

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 681 Calories from Fat 288

% Daily Value *

Total Fat 32 g 49.2%

Saturated Fat 18.4 g 92%

Trans Fat

Cholesterol 80 mg 26.7%

Sodium 265.8 mg 11.1%

Total Carbohydrates 88 g 29.3%

Dietary Fiber 10.3 g41.2%

Sugars 5.2 g

Protein 13.7 g 27.4%

Vitamin A 0.1% Vitamin C 148.3%

Calcium 22.2% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/lebanese-roast-and-mashed-potatoes-304219 Embed Table:

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