Ponche Recipe
Ponche has a high-calorie, high-carb, high-fat and high-protein content. It is a good source of Calcium, Vitamin A, Vitamin B6, Vitamin C and Vitamin D.
The food contains 61.7g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and very high 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 very high sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 20 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. 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.
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. 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 Mexican cuisine.
Based on the composite nutritive standing Ponche has been given a composite ranking of 21, and sparingly.
Calorie Breakdown
| Calories from Protein | 18% | |
| Calories from Fat | 28% | |
| Calories from Carbs | 54% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- High in Vitamin A
- Very high in Vitamin D
- High in Vitamin C
- Very high in Calcium
Why this is bad for you
- Very high in Cholesterol
- Very high in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1105 IU | 22.1% | ||
| Vitamin C | 13.6 mg | 22.6% | ||
| Vitamin D | 190 IU | 47.5% | ||
| Vitamin E | 0.46 mg | 1.5% | ||
| Thiamin | 0.07 mg | 4.9% | ||
| Riboflavin | 0.33 mg | 19.2% | ||
| Niacin | 0.84 mg | 4.2% | ||
| Vitamin B6 | 0.88 mg | 43.9% | ||
| Folate | 52.4 mcg | 13.1% | ||
| Vitamin B12 | 0.48 mcg | 8% | ||
| Pantothenic Acid | 0.36 mg | 3.6% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 478 mg | 47.8% | ||
| Iron | 1.8 mg | 10% | ||
| Magnesium | 48.4 mg | 12.1% | ||
| Phosphorus | 136 mg | 13.6% | ||
| Potassium | 1 mg | 0% | ||
| Sodium | 223.4 mg | 9.3% | ||
| Zinc | 0.95 mg | 6.3% | ||
| Copper | 0.19 mg | 9.5% | ||
| Manganese | 0.53 mg | 26.5% | ||
| Selenium | 1.5 mcg | 2.2% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 61.7 g | 20.6% | ||
| Dietary Fiber | 4.6 g | 18.4% | ||
| Sugars | 45 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 20 g | 40% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 14.2 g | 21.8% | ||
| Saturated Fat | 7.4 g | 37% | ||
| Monounsaturated Fat | 4.4 g | |||
| Polyunsaturated Fat | 1.5 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 469 Calories from Fat 0
% Daily Value *
Total Fat 14.2 g 21.8%
Saturated Fat 7.4 g 37%
Trans Fat
Cholesterol 214.2 mg 71.4%
Sodium 223.4 mg 9.3%
Total Carbohydrates 61.7 g 20.6%
Dietary Fiber 4.6 g18.4%
Sugars 45 g
Protein 20 g 40%
Vitamin A 22.1% Vitamin C 22.6%
Calcium 47.8% Iron 10%
*Based on a 2000 Calorie diet
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