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.
Calories from Protein | 16% | |
Calories from Fat | 66% | |
Calories from Carbs | 19% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 555 IU | 11.1% | ||
Vitamin C | 48.7 mg | 81.1% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.88 mg | 2.9% | ||
Thiamin | 0.2 mg | 13% | ||
Riboflavin | 0.14 mg | 8% | ||
Niacin | 0.86 mg | 4.3% | ||
Vitamin B6 | 0.26 mg | 12.9% | ||
Folate | 60.8 mcg | 15.2% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.54 mg | 5.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 281 mg | 28.1% | ||
Iron | 4.9 mg | 27.2% | ||
Magnesium | 101.6 mg | 25.4% | ||
Phosphorus | 323 mg | 32.3% | ||
Potassium | 405.8 mg | 11.6% | ||
Sodium | 627.4 mg | 26.1% | ||
Zinc | 2.5 mg | 16.9% | ||
Copper | 0.7 mg | 35% | ||
Manganese | 1.3 mg | 66.8% | ||
Selenium | 22.2 mcg | 31.7% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 19.5 g | 6.5% | ||
Dietary Fiber | 4.9 g | 19.6% | ||
Sugars | 3.2 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 16.2 g | 32.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 30.2 g | 46.5% | ||
Saturated Fat | 4.6 g | 23% | ||
Monounsaturated Fat | 10 g | |||
Polyunsaturated Fat | 13.9 g |
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
Per Serving | Calories 183
Protein 17.1 g | Carbs 24.6 g | Fat 2.9 g
Per Serving | Calories 120
Protein 9 g | Carbs 9 g | Fat 6 g
Per Serving | Calories 220
Protein 14 g | Carbs 16.1 g | Fat 11 g
Per Serving | Calories 242
Protein 16.8 g | Carbs 27.4 g | Fat 8.9 g
Per Serving | Calories 131
Protein 9.8 g | Carbs 16.3 g | Fat 4.7 g
Per Serving | Calories 164
Protein 9.1 g | Carbs 32.3 g | Fat 1.1 g
Per Serving | Calories 279
Protein 4.4 g | Carbs 28.9 g | Fat 16.7 g
Per Serving | Calories 283
Protein 2.8 g | Carbs 42.3 g | Fat 13.2 g