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Ponchos - Recipe and Nutrition Facts
35

Ponchos Recipe

Ponchos has a very high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Calcium, Iron and Niacin.

The food contains 48.5g 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 27.9 gms of protein, it is very 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 gives a good yield of Iron at 7.02 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 a very high density of Sodium, it is unsuitable 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.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 35, for Ponchos, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein20%
 Calories from Fat45%
 Calories from Carbs35%

Why this is good for you

  • Very high in Protein
  • Very high in Niacin
  • Very high in Calcium
  • Very high in Iron

Why this is bad for you

  • Very high in Cholesterol
  • Very high in Saturated Fat
  • Very high in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A550 IU11%
Vitamin C3 mg5%
Thiamin0.06 mg4%
Niacin13.2 mg66%
Vitamin B60.24 mg12%
Folate64 mcg16%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium460 mg46%
Iron7 mg39%
Magnesium40 mg10%
Potassium497 mg14.2%
Sodium1739 mg72.5%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate48.5 g16.2%
Dietary Fiber2.6 g10.4%
Sugars10.5 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein27.9 g55.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat27.6 g42.5%
Saturated Fat13.7 g68.5%

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 561 Calories from Fat 249

% Daily Value *

Total Fat 27.6 g 42.5%

Saturated Fat 13.7 g 68.5%

Trans Fat

Cholesterol 99 mg 33%

Sodium 1739 mg 72.5%

Total Carbohydrates 48.5 g 16.2%

Dietary Fiber 2.6 g10.4%

Sugars 10.5 g

Protein 27.9 g 55.8%

Vitamin A 11% Vitamin C 5%

Calcium 46% Iron 39%

*Based on a 2000 Calorie diet

Source: http://allrecipes.com/recipe/ponchos/detail.aspx Embed Table:

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