Squash and Coconut Milk Stew has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin A, Vitamin B6, Vitamin C, Thiamin, Niacin and Folate.
The food contains 30.1g 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 23.9 gms of protein, it is 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 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 21.06 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 an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is very 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.
Based on the composite nutritive standing Squash and Coconut Milk Stew has been given a composite ranking of 56, and in moderation.
Calories from Protein | 20% | |
Calories from Fat | 55% | |
Calories from Carbs | 25% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 1150 IU | 23% | ||
Vitamin C | 27 mg | 45% | ||
Thiamin | 0.53 mg | 35% | ||
Niacin | 14.2 mg | 71% | ||
Vitamin B6 | 0.52 mg | 26% | ||
Folate | 172 mcg | 43% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 560 mg | 56% | ||
Iron | 21.1 mg | 117% | ||
Magnesium | 216 mg | 54% | ||
Potassium | 1024 mg | 29.3% | ||
Sodium | 271 mg | 11.3% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 30.1 g | 10% | ||
Dietary Fiber | 5.5 g | 22% | ||
Sugars | 11 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 23.9 g | 47.8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 29.3 g | 45.1% | ||
Saturated Fat | 21.3 g | 106.5% |
Serving size
Amount Per Serving
Calories 449 Calories from Fat 264
% Daily Value *
Total Fat 29.3 g 45.1%
Saturated Fat 21.3 g 106.5%
Trans Fat
Cholesterol 117 mg 39%
Sodium 271 mg 11.3%
Total Carbohydrates 30.1 g 10%
Dietary Fiber 5.5 g22%
Sugars 11 g
Protein 23.9 g 47.8%
Vitamin A 23% Vitamin C 45%
Calcium 56% Iron 117%
*Based on a 2000 Calorie diet
Per Serving | Calories 246
Protein 13.5 g | Carbs 22.9 g | Fat 12.4 g
Per Serving | Calories 364
Protein 4.7 g | Carbs 53.6 g | Fat 14.4 g
Per Serving | Calories 342
Protein 21.8 g | Carbs 23.7 g | Fat 17.5 g
Per Serving | Calories 752
Protein 43.2 g | Carbs 64.1 g | Fat 34.9 g
Per Serving | Calories 352
Protein 9.2 g | Carbs 11.8 g | Fat 30.3 g
Per Serving | Calories 193
Protein 6.7 g | Carbs 37.6 g | Fat 2.7 g