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.
Calories from Protein | 24% | |
Calories from Fat | 23% | |
Calories from Carbs | 54% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 11275 IU | 225.5% | ||
Vitamin C | 76.6 mg | 127.7% | ||
Vitamin D | 10 IU | 2.5% | ||
Vitamin E | 4.5 mg | 15% | ||
Thiamin | 0.27 mg | 18% | ||
Riboflavin | 0.31 mg | 18.4% | ||
Niacin | 3.9 mg | 19.3% | ||
Vitamin B6 | 0.6 mg | 29.9% | ||
Folate | 64.8 mcg | 16.2% | ||
Vitamin B12 | 0.01 mcg | 0.1% | ||
Pantothenic Acid | 1.2 mg | 11.7% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 157 mg | 15.7% | ||
Iron | 6.9 mg | 38.3% | ||
Magnesium | 204 mg | 51% | ||
Phosphorus | 211 mg | 21.1% | ||
Potassium | 2 mg | 0.1% | ||
Sodium | 714.9 mg | 29.8% | ||
Zinc | 1.4 mg | 9.5% | ||
Copper | 0.67 mg | 33.3% | ||
Manganese | 1 mg | 50.9% | ||
Selenium | 5 mcg | 7.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 48.6 g | 16.2% | ||
Dietary Fiber | 10 g | 40% | ||
Sugars | 6.7 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 21.4 g | 42.8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 9.1 g | 14% | ||
Saturated Fat | 1.1 g | 5.5% | ||
Monounsaturated Fat | 2.6 g | |||
Polyunsaturated Fat | 0.6 g |
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
Per Serving | Calories 172
Protein 7.9 g | Carbs 37 g | Fat 1.1 g
Per Serving | Calories 170
Protein 8.4 g | Carbs 23.7 g | Fat 4.5 g
Per Serving | Calories 189
Protein 14.5 g | Carbs 29.3 g | Fat 1.6 g
Per Serving | Calories 53
Protein 0.98 g | Carbs 7 g | Fat 2 g
Per Serving | Calories 205
Protein 10.4 g | Carbs 40.9 g | Fat 0.8 g
Per Serving | Calories 436
Protein 18.1 g | Carbs 73.6 g | Fat 10.1 g
Per Serving | Calories 188
Protein 29.8 g | Carbs 16.1 g | Fat 1.2 g
Per Serving | Calories 189
Protein 17 g | Carbs 21.6 g | Fat 4 g