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Vegan Cashew Broccoli Tofu Stir-Fry - Recipe and Nutrition Facts
82

Vegan Cashew Broccoli Tofu Stir-Fry Recipe

Vegan Cashew Broccoli Tofu Stir-Fry has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Iron and Vitamin C.

The food contains 19.5g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 16.2 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and high 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 4.9 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 high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is 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. 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 Vegan Cashew Broccoli Tofu Stir-Fry has been given a composite ranking of 82, and on a regular basis.

Calorie Breakdown

 Calories from Protein16%
 Calories from Fat66%
 Calories from Carbs19%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin C
  • No Cholesterol
  • High in Calcium
  • High in Iron

Why this is bad for you

  • High in Saturated Fat
  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A555 IU11.1%
Vitamin C48.7 mg81.1%
Vitamin D0 IU
Vitamin E0.88 mg2.9%
Thiamin0.2 mg13%
Riboflavin0.14 mg8%
Niacin0.86 mg4.3%
Vitamin B60.26 mg12.9%
Folate60.8 mcg15.2%
Vitamin B120 mcg
Pantothenic Acid0.54 mg5.4%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium281 mg28.1%
Iron4.9 mg27.2%
Magnesium101.6 mg25.4%
Phosphorus323 mg32.3%
Potassium405.8 mg11.6%
Sodium627.4 mg26.1%
Zinc2.5 mg16.9%
Copper0.7 mg35%
Manganese1.3 mg66.8%
Selenium22.2 mcg31.7%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate19.5 g6.5%
Dietary Fiber4.9 g19.6%
Sugars3.2 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein16.2 g32.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat30.2 g46.5%
Saturated Fat4.6 g23%
Monounsaturated Fat10 g
Polyunsaturated Fat13.9 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 389 Calories from Fat 0

% Daily Value *

Total Fat 30.2 g 46.5%

Saturated Fat 4.6 g 23%

Trans Fat

Cholesterol 0 mg

Sodium 627.4 mg 26.1%

Total Carbohydrates 19.5 g 6.5%

Dietary Fiber 4.9 g19.6%

Sugars 3.2 g

Protein 16.2 g 32.4%

Vitamin A 11.1% Vitamin C 81.1%

Calcium 28.1% Iron 27.2%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=131296 Embed Table:

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