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Quick Vegan Stew - Recipe and Nutrition Facts
91

Quick Vegan Stew Recipe

Quick Vegan Stew has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin A, Vitamin B6 and Vitamin C.

The food contains 48.6g 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 average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 21.4 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. 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 gives a good yield of Iron at 6.89 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 high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. It is also very 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.

Based on the composite nutritive standing Quick Vegan Stew has been given a composite ranking of 91, and on a regular basis.

Calorie Breakdown

 Calories from Protein24%
 Calories from Fat23%
 Calories from Carbs54%

Why this is good for you

  • Very high in Protein
  • High in Vitamin B6
  • Very high in Vitamin A
  • Very high in Vitamin C
  • High in Vitamin E
  • No Cholesterol

Why this is bad for you

  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A11275 IU225.5%
Vitamin C76.6 mg127.7%
Vitamin D10 IU2.5%
Vitamin E4.5 mg15%
Thiamin0.27 mg18%
Riboflavin0.31 mg18.4%
Niacin3.9 mg19.3%
Vitamin B60.6 mg29.9%
Folate64.8 mcg16.2%
Vitamin B120.01 mcg0.1%
Pantothenic Acid1.2 mg11.7%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium157 mg15.7%
Iron6.9 mg38.3%
Magnesium204 mg51%
Phosphorus211 mg21.1%
Potassium2 mg0.1%
Sodium714.9 mg29.8%
Zinc1.4 mg9.5%
Copper0.67 mg33.3%
Manganese1 mg50.9%
Selenium5 mcg7.2%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate48.6 g16.2%
Dietary Fiber10 g40%
Sugars6.7 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein21.4 g42.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat9.1 g14%
Saturated Fat1.1 g5.5%
Monounsaturated Fat2.6 g
Polyunsaturated Fat0.6 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 348 Calories from Fat 0

% Daily Value *

Total Fat 9.1 g 14%

Saturated Fat 1.1 g 5.5%

Trans Fat

Cholesterol 0 mg

Sodium 714.9 mg 29.8%

Total Carbohydrates 48.6 g 16.2%

Dietary Fiber 10 g40%

Sugars 6.7 g

Protein 21.4 g 42.8%

Vitamin A 225.5% Vitamin C 127.7%

Calcium 15.7% Iron 38.3%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1595340 Embed Table:

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