Smoothie #4 Recipe
Smoothie #4 has a average-calorie, high-carb, average-fat and high-protein content. It is a good source of Calcium, Vitamin B6, Vitamin B12, Vitamin C, Thiamin, Riboflavin and Pantothenic Acid.
The food contains 54g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and high 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 19.8 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the average fat content makes it suitable if you're on a low-fat diet plan. 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 a good source of Vitamin B6 and Vitamin B12.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 a low density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is high 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.
Ideally consumed as a Beverage.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 78, for Smoothie #4, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 23% | |
| Calories from Fat | 14% | |
| Calories from Carbs | 63% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- High in Vitamin C
- Very high in Riboflavin
- Very high in Thiamin
- High in Dietary Fiber
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 300 IU | 6% | ||
| Vitamin C | 14.7 mg | 24.5% | ||
| Vitamin D | 16 IU | 4% | ||
| Vitamin E | 0.86 mg | 2.9% | ||
| Thiamin | 1.2 mg | 79.7% | ||
| Riboflavin | 1.4 mg | 82.2% | ||
| Niacin | 0.58 mg | 2.9% | ||
| Vitamin B6 | 3.3 mg | 166.4% | ||
| Folate | 15.6 mcg | 3.9% | ||
| Vitamin B12 | 1.9 mcg | 32.2% | ||
| Pantothenic Acid | 6.6 mg | 66.2% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 319 mg | 31.9% | ||
| Iron | 0.34 mg | 1.9% | ||
| Magnesium | 106 mg | 26.5% | ||
| Phosphorus | 152 mg | 15.2% | ||
| Potassium | 630.7 mg | 18% | ||
| Sodium | 106.2 mg | 4.4% | ||
| Zinc | 4.2 mg | 28.3% | ||
| Copper | 0.1 mg | 5.2% | ||
| Manganese | 0.29 mg | 14.6% | ||
| Selenium | 2.1 mcg | 3% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 54 g | 18% | ||
| Dietary Fiber | 5.2 g | 20.8% | ||
| Sugars | 16.7 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 19.8 g | 39.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 5.3 g | 8.2% | ||
| Saturated Fat | 1.7 g | 8.5% | ||
| Monounsaturated Fat | 0.1 g | |||
| Polyunsaturated Fat | 0.2 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 329 Calories from Fat 0
% Daily Value *
Total Fat 5.3 g 8.2%
Saturated Fat 1.7 g 8.5%
Trans Fat
Cholesterol 47.8 mg 15.9%
Sodium 106.2 mg 4.4%
Total Carbohydrates 54 g 18%
Dietary Fiber 5.2 g20.8%
Sugars 16.7 g
Protein 19.8 g 39.6%
Vitamin A 6% Vitamin C 24.5%
Calcium 31.9% Iron 1.9%
*Based on a 2000 Calorie diet
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