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Smoky Tofu Banh Mi - Recipe and Nutrition Facts
58

Smoky Tofu Banh Mi Recipe

Smoky Tofu Banh Mi has a very high-calorie, high-carb, very high-fat and very high-protein content. It is a good source of Calcium, Iron and Riboflavin.

The food contains 62.5g 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 26.2 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.

However, the very high fat content makes it unsuitable if you're on a low-fat diet plan. It's low 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 gives a good yield of Iron at 5.83 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 low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average 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.

It belongs to Vietnamese cuisine.

Based on the composite nutritive standing Smoky Tofu Banh Mi has been given a composite ranking of 58, and in moderation.

Calorie Breakdown

 Calories from Protein16%
 Calories from Fat45%
 Calories from Carbs38%

Why this is good for you

  • Very high in Protein
  • High in Riboflavin
  • High in Dietary Fiber
  • Very high in Calcium
  • Very high in Iron
  • Very low in Sodium

Why this is bad for you

  • Very high in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A500 IU10%
Vitamin C7.7 mg12.8%
Vitamin D0 IU
Vitamin E2.2 mg7.2%
Thiamin0.18 mg12.2%
Riboflavin0.43 mg25.5%
Niacin3.5 mg17.3%
Vitamin B60.23 mg11.7%
Folate49.6 mcg12.4%
Vitamin B120.05 mcg0.9%
Pantothenic Acid1.1 mg11.2%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium525 mg52.5%
Iron5.8 mg32.4%
Magnesium65.6 mg16.4%
Phosphorus274 mg27.4%
Potassium573.4 mg16.4%
Sodium2 mg0.1%
Zinc1.7 mg11.4%
Copper0.6 mg30.1%
Manganese1.1 mg52.8%
Selenium17.6 mcg25.2%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate62.5 g20.8%
Dietary Fiber7 g28%
Sugars13.6 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein26.2 g52.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat32.9 g50.6%
Saturated Fat17.4 g87%
Monounsaturated Fat1.9 g
Polyunsaturated Fat3.3 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 585 Calories from Fat 0

% Daily Value *

Total Fat 32.9 g 50.6%

Saturated Fat 17.4 g 87%

Trans Fat

Cholesterol 24 mg 8%

Sodium 2 mg 0.1%

Total Carbohydrates 62.5 g 20.8%

Dietary Fiber 7 g28%

Sugars 13.6 g

Protein 26.2 g 52.4%

Vitamin A 10% Vitamin C 12.8%

Calcium 52.5% Iron 32.4%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2393325 Embed Table:

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