Salad with a Variety Recipe
Salad with a Variety has a very high-calorie, high-carb, high-fat and very high-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin C, Thiamin, Riboflavin, Niacin and Folate.
The food contains 65.2g of carbs. The carbohydrate profile of the the food reveals it is 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 average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 34.5 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's average MUFA and average 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 has an average density of Sodium, thus making it suitable for a 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 high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
Ideally consumed as a Side Dish.
Based on the composite nutritive standing Salad with a Variety has been given a composite ranking of 79, and in moderation.
Calorie Breakdown
| Calories from Protein | 25% | |
| Calories from Fat | 29% | |
| Calories from Carbs | 46% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- Very high in Niacin
- High in Vitamin A
- Very high in Vitamin C
- High in Riboflavin
Why this is bad for you
- High in Cholesterol
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1500 IU | 30% | ||
| Vitamin C | 26.1 mg | 43.5% | ||
| Vitamin D | 32 IU | 8% | ||
| Vitamin E | 3.1 mg | 10.2% | ||
| Thiamin | 0.5 mg | 33.5% | ||
| Riboflavin | 0.48 mg | 28.2% | ||
| Niacin | 16.8 mg | 83.8% | ||
| Vitamin B6 | 0.78 mg | 39.1% | ||
| Folate | 123.2 mcg | 30.8% | ||
| Vitamin B12 | 0.38 mcg | 6.4% | ||
| Pantothenic Acid | 1.8 mg | 18.4% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 110 mg | 11% | ||
| Iron | 3.5 mg | 19.4% | ||
| Magnesium | 108 mg | 27% | ||
| Phosphorus | 436 mg | 43.6% | ||
| Potassium | 1 mg | 0% | ||
| Sodium | 207.9 mg | 8.7% | ||
| Zinc | 2.6 mg | 17.4% | ||
| Copper | 0.58 mg | 29% | ||
| Manganese | 1 mg | 50.5% | ||
| Selenium | 28.9 mcg | 41.3% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 65.2 g | 21.7% | ||
| Dietary Fiber | 6.8 g | 27.2% | ||
| Sugars | 5.5 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 34.5 g | 69% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 18.2 g | 28% | ||
| Saturated Fat | 3.5 g | 17.5% | ||
| Monounsaturated Fat | 8.1 g | |||
| Polyunsaturated Fat | 5.1 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 535 Calories from Fat 0
% Daily Value *
Total Fat 18.2 g 28%
Saturated Fat 3.5 g 17.5%
Trans Fat
Cholesterol 60.8 mg 20.3%
Sodium 207.9 mg 8.7%
Total Carbohydrates 65.2 g 21.7%
Dietary Fiber 6.8 g27.2%
Sugars 5.5 g
Protein 34.5 g 69%
Vitamin A 30% Vitamin C 43.5%
Calcium 11% Iron 19.4%
*Based on a 2000 Calorie diet
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