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Taco Tofu Vegetable Stew - Recipe and Nutrition Facts
92

Taco Tofu Vegetable Stew Recipe

Taco Tofu Vegetable Stew has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin A, Vitamin B6, Vitamin C, Thiamin and Folate.

The food contains 48.7g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 18.3 gms of protein, it is high 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'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 gives a good yield of Iron at 4.18 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. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to Mexican cuisine. Ideally consumed as a Main Dish.

Based on the composite nutritive standing Taco Tofu Vegetable Stew has been given a composite ranking of 92, and on a regular basis.

Calorie Breakdown

 Calories from Protein20%
 Calories from Fat28%
 Calories from Carbs52%

Why this is good for you

  • Very high in Protein
  • High in Vitamin B6
  • Very high in Vitamin A
  • Very high in Vitamin C
  • High in Thiamin
  • No Cholesterol

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A9455 IU189.1%
Vitamin C47.4 mg79%
Vitamin D0 IU
Vitamin E0.92 mg3.1%
Thiamin0.36 mg23.8%
Riboflavin0.24 mg14%
Niacin3.6 mg17.8%
Vitamin B60.57 mg28.6%
Folate102.4 mcg25.6%
Vitamin B120 mcg
Pantothenic Acid1.2 mg12.2%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium630 mg63%
Iron4.2 mg23.2%
Magnesium105.2 mg26.3%
Phosphorus319 mg31.9%
Potassium1 mg0%
Sodium469.3 mg19.6%
Zinc2.3 mg15.1%
Copper0.65 mg32.3%
Manganese1.6 mg78%
Selenium16.1 mcg23%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate48.7 g16.2%
Dietary Fiber7.7 g30.8%
Sugars4.3 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein18.3 g36.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat11.5 g17.7%
Saturated Fat1.7 g8.5%
Monounsaturated Fat4.3 g
Polyunsaturated Fat4.8 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 346 Calories from Fat 0

% Daily Value *

Total Fat 11.5 g 17.7%

Saturated Fat 1.7 g 8.5%

Trans Fat

Cholesterol 0 mg

Sodium 469.3 mg 19.6%

Total Carbohydrates 48.7 g 16.2%

Dietary Fiber 7.7 g30.8%

Sugars 4.3 g

Protein 18.3 g 36.6%

Vitamin A 189.1% Vitamin C 79%

Calcium 63% Iron 23.2%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=400996 Embed Table:

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