Squambo has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin C, Thiamin, Niacin and Folate.
The food contains 46.8g 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 9.8 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Moreover, the average fat content makes it suitable if you're on a low-fat diet plan.
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.
Based on the composite nutritive standing Squambo has been given a composite ranking of 80, and on a regular basis.
Calories from Protein | 12% | |
Calories from Fat | 32% | |
Calories from Carbs | 56% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 3550 IU | 71% | ||
Vitamin C | 52.8 mg | 88% | ||
Thiamin | 0.41 mg | 27% | ||
Niacin | 8.2 mg | 41% | ||
Vitamin B6 | 0.56 mg | 28% | ||
Folate | 84 mcg | 21% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 180 mg | 18% | ||
Iron | 3.1 mg | 17% | ||
Magnesium | 124 mg | 31% | ||
Potassium | 462 mg | 13.2% | ||
Sodium | 136 mg | 5.7% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 46.8 g | 15.6% | ||
Dietary Fiber | 3.9 g | 15.6% | ||
Sugars | 5.4 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 9.8 g | 19.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 11.7 g | 18% | ||
Saturated Fat | 4.1 g | 20.5% |
Serving size
Amount Per Serving
Calories 331 Calories from Fat 105
% Daily Value *
Total Fat 11.7 g 18%
Saturated Fat 4.1 g 20.5%
Trans Fat
Cholesterol 15 mg 5%
Sodium 136 mg 5.7%
Total Carbohydrates 46.8 g 15.6%
Dietary Fiber 3.9 g15.6%
Sugars 5.4 g
Protein 9.8 g 19.6%
Vitamin A 71% Vitamin C 88%
Calcium 18% Iron 17%
*Based on a 2000 Calorie diet
Per Serving | Calories 190
Protein 3.2 g | Carbs 14.8 g | Fat 14.2 g
Per Serving | Calories 435
Protein 6.1 g | Carbs 50.1 g | Fat 24.6 g
Per Serving | Calories 394
Protein 18.9 g | Carbs 30.2 g | Fat 20.7 g
Per Serving | Calories 23
Protein 0.1 g | Carbs 1.9 g | Fat 1.8 g