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Tofu and Vegetable Stir-Fry - Recipe and Nutrition Facts
90

Tofu and Vegetable Stir-Fry Recipe

Tofu and Vegetable Stir-Fry has a high-calorie, high-carb, average-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin A, Vitamin C, Niacin and Folate.

The food contains 56.4g of carbs. The carbohydrate profile of the the food reveals it is high 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 17.8 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. 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 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 4.03 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. It has a high density of Sodium, thus making it unsuitable for a 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.

Based on the composite nutritive standing Tofu and Vegetable Stir-Fry has been given a composite ranking of 90, and on a regular basis.

Calorie Breakdown

 Calories from Protein18%
 Calories from Fat23%
 Calories from Carbs58%

Why this is good for you

  • Very high in Protein
  • High in Niacin
  • Very high in Vitamin A
  • Very high in Vitamin C
  • No Cholesterol
  • Very high in Dietary Fiber

Why this is bad for you

  • Very high in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A9385 IU187.7%
Vitamin C127.6 mg212.6%
Vitamin D0 IU
Vitamin E2.6 mg8.5%
Thiamin0.3 mg19.9%
Riboflavin0.26 mg15%
Niacin4.1 mg20.6%
Vitamin B60.4 mg19.9%
Folate133.2 mcg33.3%
Vitamin B120 mcg
Pantothenic Acid0.96 mg9.6%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium221 mg22.1%
Iron4 mg22.4%
Magnesium161.6 mg40.4%
Phosphorus288 mg28.8%
Potassium798.4 mg22.8%
Sodium748.6 mg31.2%
Zinc2.9 mg19.6%
Copper0.61 mg30.3%
Manganese1.4 mg71.3%
Selenium14.3 mcg20.4%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate56.4 g18.8%
Dietary Fiber7.7 g30.8%
Sugars5.6 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein17.8 g35.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat9.9 g15.2%
Saturated Fat1.3 g6.5%
Monounsaturated Fat2.1 g
Polyunsaturated Fat4.3 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 386 Calories from Fat 0

% Daily Value *

Total Fat 9.9 g 15.2%

Saturated Fat 1.3 g 6.5%

Trans Fat

Cholesterol 0 mg

Sodium 748.6 mg 31.2%

Total Carbohydrates 56.4 g 18.8%

Dietary Fiber 7.7 g30.8%

Sugars 5.6 g

Protein 17.8 g 35.6%

Vitamin A 187.7% Vitamin C 212.6%

Calcium 22.1% Iron 22.4%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1141541 Embed Table:

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