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Tofu Stirfry ! - Recipe and Nutrition Facts
95

Tofu Stirfry! Recipe

Tofu Stirfry! has a high-calorie, high-carb, high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin A, Vitamin B6, Vitamin C, Thiamin, Riboflavin, Niacin, Folate and Pantothenic Acid.

The food contains 53.9g 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 45.5 gms of protein, it is very 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'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 11.11 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 a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also very 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 Stirfry! has been given a composite ranking of 95, and on a regular basis.

Calorie Breakdown

 Calories from Protein34%
 Calories from Fat26%
 Calories from Carbs40%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very high in Riboflavin

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A17585 IU351.7%
Vitamin C146.8 mg244.6%
Vitamin D0 IU
Vitamin E2.5 mg8.4%
Thiamin0.47 mg31.5%
Riboflavin0.8 mg46.9%
Niacin9 mg45.2%
Vitamin B61 mg52.1%
Folate225.2 mcg56.3%
Vitamin B120 mcg
Pantothenic Acid2.1 mg21.4%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium388 mg38.8%
Iron11.1 mg61.7%
Magnesium358.4 mg89.6%
Phosphorus879 mg87.9%
Potassium2 mg0.1%
Sodium14 mg0.6%
Zinc4.9 mg32.5%
Copper1 mg50.2%
Manganese4.1 mg203.1%
Selenium31.3 mcg44.7%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate53.9 g18%
Dietary Fiber12.1 g48.4%
Sugars12.7 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein45.5 g91%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat15.2 g23.4%
Saturated Fat2.2 g11%
Monounsaturated Fat3.2 g
Polyunsaturated Fat8.5 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 480 Calories from Fat 0

% Daily Value *

Total Fat 15.2 g 23.4%

Saturated Fat 2.2 g 11%

Trans Fat

Cholesterol 0 mg

Sodium 14 mg 0.6%

Total Carbohydrates 53.9 g 18%

Dietary Fiber 12.1 g48.4%

Sugars 12.7 g

Protein 45.5 g 91%

Vitamin A 351.7% Vitamin C 244.6%

Calcium 38.8% Iron 61.7%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=664154 Embed Table:

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