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Vegan BBQ Tofu & Veggies - Recipe and Nutrition Facts
86

Vegan BBQ Tofu & Veggies Recipe

Vegan BBQ Tofu & Veggies has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron and Vitamin C.

The food contains 27.4g 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 16.8 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 low 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. It has an average density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 86, for Vegan BBQ Tofu & Veggies, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein26%
 Calories from Fat31%
 Calories from Carbs43%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat
  • High in Iron

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A730 IU14.6%
Vitamin C226.3 mg377.1%
Vitamin D0 IU
Vitamin E0.76 mg2.5%
Thiamin0.12 mg7.7%
Riboflavin0.21 mg12.3%
Niacin2.9 mg14.7%
Vitamin B60.35 mg17.7%
Folate56.8 mcg14.2%
Vitamin B120.01 mcg0.2%
Pantothenic Acid0.87 mg8.7%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium134 mg13.4%
Iron4.2 mg23.2%
Magnesium33.2 mg8.3%
Phosphorus99 mg9.9%
Potassium682 mg19.5%
Sodium272.6 mg11.4%
Zinc0.56 mg3.7%
Copper0.34 mg16.8%
Manganese0.33 mg16.7%
Selenium3.7 mcg5.3%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate27.4 g9.1%
Dietary Fiber3.4 g13.6%
Sugars3.8 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein16.8 g33.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat8.9 g13.7%
Saturated Fat0.1 g0.5%
Monounsaturated Fat0.1 g
Polyunsaturated Fat0.2 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 242 Calories from Fat 0

% Daily Value *

Total Fat 8.9 g 13.7%

Saturated Fat 0.1 g 0.5%

Trans Fat

Cholesterol 0 mg

Sodium 272.6 mg 11.4%

Total Carbohydrates 27.4 g 9.1%

Dietary Fiber 3.4 g13.6%

Sugars 3.8 g

Protein 16.8 g 33.6%

Vitamin A 14.6% Vitamin C 377.1%

Calcium 13.4% Iron 23.2%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=105755 Embed Table:

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