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Vegetarian Quinoa Chili with Tofu - Recipe and Nutrition Facts
91

Vegetarian Quinoa Chili with Tofu Recipe

Vegetarian Quinoa Chili with Tofu has a average-calorie, average-carb, low-fat and high-protein content. It is a good source of Iron, Vitamin A, Vitamin C and Riboflavin.

The food contains 37.1g 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 average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 12 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. 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 4.23 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 an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet.

Based on the composite nutritive standing Vegetarian Quinoa Chili with Tofu has been given a composite ranking of 91, and on a regular basis.

Calorie Breakdown

 Calories from Protein22%
 Calories from Fat10%
 Calories from Carbs68%

Why this is good for you

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

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A6670 IU133.4%
Vitamin C63.4 mg105.6%
Vitamin D0 IU
Vitamin E1.5 mg5%
Thiamin0.06 mg3.9%
Riboflavin0.54 mg31.9%
Niacin1.2 mg5.9%
Vitamin B60.18 mg8.8%
Folate13.6 mcg3.4%
Vitamin B120 mcg
Pantothenic Acid0.13 mg1.3%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium117 mg11.7%
Iron4.2 mg23.5%
Magnesium17.6 mg4.4%
Phosphorus167 mg16.7%
Potassium724 mg20.7%
Sodium274.8 mg11.5%
Zinc0.27 mg1.8%
Copper0.13 mg6.6%
Manganese0.16 mg8.1%
Selenium1.8 mcg2.5%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate37.1 g12.4%
Dietary Fiber7.6 g30.4%
Sugars7.8 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein12 g24%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat2.3 g3.5%
Saturated Fat0.3 g1.5%
Monounsaturated Fat0.1 g
Polyunsaturated Fat0.4 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 214 Calories from Fat 0

% Daily Value *

Total Fat 2.3 g 3.5%

Saturated Fat 0.3 g 1.5%

Trans Fat

Cholesterol 0 mg

Sodium 274.8 mg 11.5%

Total Carbohydrates 37.1 g 12.4%

Dietary Fiber 7.6 g30.4%

Sugars 7.8 g

Protein 12 g 24%

Vitamin A 133.4% Vitamin C 105.6%

Calcium 11.7% Iron 23.5%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2426417 Embed Table:

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